15
Sep
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