12
Jan
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