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Saturday, Nov 4th: CrossFit

3
Nov

Saturday, Nov 4th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Sign-up today for dry needling on Monday!

Warm-up

Full Body Warm-up A (No Measure)

Run 400

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

12 Alternating Bowler’s Squats

12 Alternating Cossack Squats

12 Band Pull-Throughs

Rest as needed

Metcon

Dumbbell Death Bys (3 Rounds for reps)

Rx=#55/#335

Scaled=#45/25

-Floor Press

-Thrusters

-Lunges
Logistics:

-Each death by will begin at rep 3

-You get 2 minutes rest from the end of one death by to the start of the next

-your score for each is the Total number of reps

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