Call Us: (303) 263-2997

Saturday, September 9th: CrossFit Saturday Class!

8
Sep

Saturday, September 9th: CrossFit Saturday Class!

Alpine CrossFit – CrossFit

Announcements

Don’t forget! There will be no 8:00am Class because we will be having our Double Under Specialty Seminar. We have our normal 9:00am and 10:00am Classes. See you there!

Warm-up

Full Body Warm-up B (No Measure)

3 Rounds for Fun

With a partner:

7 (each person) wall ball shots over the bar Light weight ball

7 (each person) Medball toss situps to partner

7 “Low 5” Push-ups with partner

5 Minutes Mobility of your choice

Metcon

1: Metcon (AMRAP – Reps)

Going…..8 Minute Partner AMRAP

Partner 1: Starts with Burpee’s

Partner 2: Starts with 100′ Farmer Carry

-Alternate Every 100′ Farmer Carry but keep track of your total Burpee’s.

2: Metcon (AMRAP – Reps)

And Going….6 Minute Partner AMRAP

Partner 1: DB Hang Power Clean and Jerk

Partner 2: 200m Run

-Partners will switch every 200m Run, but keep count of your DB Hang Power Clean and Jerk

3: Metcon (AMRAP – Reps)

And Gone!….4 Minute Partner AMRAP

Partner 1: Double Unders

Partner 2: 50′ Sandbag Bear Crawl

Switch at every 50′ Bear Crawl but keep track of your Double Unders!

Cool Down

Leave a Reply