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Saturday, Feb 17th: CrossFit

16
Feb

Saturday, Feb 17th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

The Open starts next Friday! Bring everyone you know to cheer you on that evening 🙂

Warm-up

General Stability Warm-Up (No Measure)

2 Rounds

One Suicide Run (Start at first pole, go to each pole and back to the start) after each movement:

-10 plank shoulder taps

-Write Alpine in pallof press (Right/Left)

-10 bowler squats

-Calf raises for 1 min

-10 bird dogs

-Wall Slides for 1 min

-10 Thread the Needles

Knee Tag Warm-up (No Measure)

In pairs players try to tag their opponent’s knees, whilst at the same time trying to avoid them tagging their own knees.

-Winners move on to face each other

-Losers go to the toilet bowl

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

In teams of 3, follow the leader style:

-20/15 AB Cals

-20 DB Power Cleans (50/35)

-10/7 Ring Dips

Rx+=30/20 cals, DB power clean and jerk, Ring dips from Muscle up Station

Masters/Scaled=15/10 cals, DB PC (35/20), dips from boxes
One person will start, when they finish AB, next partner starts on AB. Leader does not wait, but moves onto PCs when done

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