Alpine CrossFit – CrossFit
Happy November! Don’t forget to check out our Holiday Hours for Thanksgiving Week! However, if you sign up for 24 hour access, you really don’t need to worry about it!
Handball warm-up before Everyday Warrior tomorrow?!
Partner AB= Partner AB x 30s while other Holds Plank
Part 2: 2 Rounds
-Banded Alphabet ea. Arm (Vertical)
-Banded Lateral Walk x 5 + 5 Upright Row (Rig Distance ea. Direction)
Warm-up (No Measure)
-Single Leg KB RDL, Right Leg x 8
-Single Arm Plank x 30s, Left Arm
-Single Leg KB RDL, left leg x8
-Single Arm Plank x 30s, Right arm.
**15 minutes time limit.
Metcon (AMRAP – Reps)
6 Rounds for TOTAL reps:
-30s DB Hang Power Clean(50/35#)
-30s Wall Ball Sit up Pull over
-30s AB for Calls
1- Make the most of your 30s Window without tiring yourself out too much for the following rounds. Remove the rests and this is 9::00 of Work.
2- Use a vertical hip drive on Hang Power Cleans; It’s not a KB Swing.
3- Pick weights & standards to move for the full 30s (You shouldn’t have to put the DB’s down)
LAX in Shoulder & Pec ea. Arm
Scorpion Stretch x 45-60s ea. Side
Cobra x 60s