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Saturday, April 6th: CrossFit with Dana!

5
Apr

Saturday, April 6th: CrossFit with Dana!

Alpine CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Warm up

2 rounds

200m run

Bottoms up kb lunge w/ press 5/side

Single leg broad jumps 5/leg

Down dog toe taps 12

Take time to work up to your stone weight with proper form. Medball->slamball->light stone

Metcon

Metcon (AMRAP – Rounds and Reps)

24:00 partner AMRAP

400m partner run

20 s2oh 95/135

30 burpee bjo

20 stone to shoulder 85/115

• everything is split equally except the run which is completed together

Endurance

Metcon (8 Rounds for time)

Eight sets of:

Run 600 Meters @ 85-90% of 1-Mile PR Pace

Rest 90 seconds

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