Saturday, September 16th: CrossFit

Alpine CrossFit – CrossFit

Warm-up

Warm-up: Increasing Effort (No Measure)

200m Jog

+

Lap Frankensteins w/ Toe Touch

Lap Walking Quad

Lap Spider Man Lunges

Then….

3 Round at Increasing Efforts:

10 Air Squats

10 Sit Ups

10 HRPU

10 DU/20 Singles

WOD Review

Can be completed in ANY order

*Assault bikes stay on for 5 min

*HSPUs and progressions

*T2B+C2B (https://www.youtube.com/watch?v=2tAot2F4MwY)

Metcon

Metcon (Time)

Partner Chipper:

80/70/60 AB CAls (mm/mf/ff)

70 FR DB Lunge (55/35)

60 WB (20/14)

50 Burpees

40 Box Jumps

30 Single Arm DB OHS (55/35)

20 HSPUs

10 T2B+C2B

Cash Out

400 m sand bag carry (No Measure)

Go fairly heavy