Saturday, Jan 13th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Warm-up

Warm-up (No Measure)

Warm-up to the warm-up:

-Slow 20 cal AB

-10 up-downs

-40 total arm circles (front, back, small, big)

-leg swings

Warm-up: Non-functional (No Measure)

3 rounds:

-10 Hammer Curls

-10 Lat Raises

-20 Calf Raises (with DBs)

-30 Banded tricep extensions

Metcon

Metcon (AMRAP – Reps)

20 min AMRAP:

-3 KB (55/35) swings, box jump overs (24/20), burpees

-6 KB swings, box jump overs, burpees

-9 KB swings, box jump overs, burpees
Alternate full rounds with your partner, ascending by 3’s till the 20 min is up

Both Finish 3’s – 18

Both Finish 6’s – 54

Both Finish 9’s – 108

Both Finish 12’s – 180

Both Finish 15’s – 270

Both Finish 18’s – 378

Both Finish 21’s – 504

Both Finish 24’s – 648

Both Finish 27’s – 810

Both Finish 30’s – 990