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Thursday, June 1st:

31
May

Thursday, June 1st:

Alpine CrossFit – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Rounds:

Lap SA Suitcase Carry/Arm (Light)

Lap SA Waiters Carry/Arm (Light)

5 Goblet Squats @ 23X1

5 Single Leg KB DL/Leg

5 Bottoms Up KB Press/Arm

5 half turkish get-ups/side

B: Warm-up (No Measure)

Squa Review

Then..

Jump Squats w/ Barbell
3×5

Weightlifting

APRE-3 Back Squats (6-3-ME-ME)

Based off 3RM Back Squat (91.5% Max)

-6 at 50%,

-3 at 75%,

-ME at 100%,

-ME at 100%

(0 Reps= -20lbs, 1-2= -10lbs, 3-4=Stay, 5-6=+10lbs, 7+= +20lbs

Metcon

Metcon (3 Rounds for time)

E6MOM x 18 min
500m Row + 12 Burpee’s over Erg.

Cool Down Mobility

Couch Stretch x 2 Minutes ea. Side

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