Call Us: (303) 263-2997

Thursday, December 27th: CrossFit

26
Dec

Thursday, December 27th: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Announcements

Kick-Start Nutrition Challenge starts next week! There’s still time to sign up: Just e-mail Nate@AlpineCrossFit.com to get registered. New athletes & current athletes welcome!

Warm-up

General: “Animal Walk Relays” 50-100′ ea.

Specific: 3 Rounds

Jump-Switch Lunges x 12

Bottoms Up KB Press x 5 ea. Side

Inverted/Ring Row x 10 (Supinated Grip)

Push Press

Every 2 minutes, for 10 minutes:

-1 Push Press.

**Start at 3RM Pause Weight and build to heaviest. **

Metcon (Time)

3 Rounds:

-15 HSPU

-15 Pull ups

-15/12 Cal Row

(Rx+ CTB)
Performance:

Alt. EMOM x 9:00:

1- 1 Wall-Walk + AMREP (-3) DB Z-Press in under 35s

2- AMREP (-2) Banded Strict Pull-Ups (non-stop moving) 3- 45s Row at 80%

(Score= 3 Rounds + Total Repetitions of Press & Pull-Up)

Cool Down

LAX in Shoulder (Pec Minor, Lat Head/Terres, and Deltoid)

Banded 3 Way OH Stretch + CrossOver Recovery Series

Leave a Reply