Call Us: (303) 263-2997

Thursday: March 23rd, 2017

22
Mar

Thursday: March 23rd, 2017

Alpine CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

800m Run

PVC Warm-Up

-Pass Throughs

-Around the Worlds

-Leg Swings

-Overhead Squats

3 Rounds for Activation

10 Banded Good-Mornings

10 Single Leg Bridge ea. Leg

MOB: 2 Minute Accumulation

Goblet Squat Hold

Strength (not for time)

Back Squat (6-4-2-2-1)

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

Metcon

Metcon (No Measure)

Alternating EMOM x 12 Minutes

Even= SlamBall x 8 Reps

Odd= Box Jump x 4 (Tall)

Leave a Reply