Saturday, April 28th: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

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)