Alpine CrossFit – CrossFit
Warm-up (No Measure)
Rowling x 10 Frames:
-Full & Hard pulls on the rower trying to land on 100m exactly. Every meter over/under= Burpee’s
Strength (not for time)
A1: Kneeling KB Press (Rotating) + OH Walk 40′ (6-6-6-6)
In a kneeling position, the back leg designates the loaded side (Left leg back= left arm loaded with a KB/DB). Athlete will press from neutral front rack position to pronated Overhead Position. Once designated repetitions are complete, athlete will stand and walk carrying the implement in the OH Position
A2) : Single Arm Dumbbell Row (8-8-8-8 ea)
In a bent-over position, athlete will stabilize with the unloaded arm and use the loaded arm to row the implement fully back to chest level, then return to a full hang.
B: Metcon (Time)
4 Rounds for Overall Time/Load
Accumulate 1 Minute FLR on Rings (Push-Up Position)
Sandbag Carry x 200m (Hug only, no propping on shoulder)
Take total Weight moved and subtract that as seconds from overall time.
Ex: Athlete takes 16 minutes to perform the workout. Each round, a 30lb bag was used (30×4 rounds=120 seconds). Athlete score/time is 14 minutes.