27
Apr
Saturday, April 28th: CrossFit
Alpine CrossFit – CrossFit
Warm-up
Warm-Up: Shoulder Activation (No Measure)
3 Rounds:
-100 ft DB OH carry
-100 waiter carry
-10 push-up to elbow
-10 wall-facing, wall slides
Start with a 400 m run
Metcon
Metcon (Time)
4 rounds for time, with partner:
Partner One
-6 KB Snatch, right hand (55/35)
-8 KB FR Lunge, right side
-6 KB Snatch, left side
-8 KB FR Lunge, left side
Partner Two:
-400m run
Switch when both partners are done
Rx+= OH Walking lunge
Cash Out
400 m sand bag carry (No Measure)
Go fairly heavy
Extra: Metcon (Time)
Extra Gains:
30 slamballs for time(40/30)