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Saturday, March 3rd: CrossFit

2
Mar

Saturday, March 3rd: CrossFit

Alpine CrossFit – CrossFit

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Who is hitting The Open workout tomorrow?!

Warm-up

Warm-up: Basic w/Cardio (No Measure)

1 Minute

Easy Bike

Active Spidermans

Chest Stretch (:30 Each Side)

:45 Seconds

Medium Bike

Active Samson

Front Rack Stretch

:30 Seconds

Faster Bike

Push-up to Down Dog

Child’s Pose

Metcon

Metcon (Time)

20 Down To 2 Row (Down By 2 Reps Per Round)

* 5 x S2OH @ 75% of BW B/T Each Round *

Gymnastics

Metcon (No Measure)

Handstand Work:

2 sets of:

– Wall-Facing Split Handstand Hold x 20 seconds

– Shoulder Supported Handstand Hold x 20 seconds

Followed by…

One set:

– Handstand Push-Up Negative x 8 reps @ 30A1

Rest 60 seconds, then. . .

3 Sets of:

– Kipping Handstand Push-Up x 8 reps
*Use extreme caution while performing kipping handstand push-ups. If you feel you are about to fail a rep, do not attempt to descend back to the headstand position. This set is meant to create efficiency and proper and safe movement patterns to be used during the Open. If you are not participating in the Open, you may opt to do strict handstand push-ups x 15 reps.

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