Alpine CrossFit – CrossFit
While you are no longer eligible to receive a free t-shirt with your Open sign-up, don’t miss out on the fun!
Also, Katie is here Monday. Who wants in?
The Saturday Special (No Measure)
Split up into two groups,
Relay style “race” one person working at a time.
Do the dynamic exercise down the length of the gym and run back to tag the next person in line. Everyone in your group must do that exercise before moving on to next exercise.
-Sampson Stretch (quality)
4 rounds each for time:
-10 hand release push-up (Rx+ HSPUs)(Push-ups from knees)
-10 DB OH Lunge (50/35, single arm) (Rx+=Double arm) (Masters=35/20)
-10 C2B (5 BMU Rx+) (Masters=pull-ups/ring rows
This is a you-go-I-go format. Try to pick a partner that is using your same weight.
New to CrossFit?
-Knee push ups
-Farmers Carry Lunge
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Side Plank x 45 seconds each side