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Tuesday, April 2nd: CrossFit

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Apr

Tuesday, April 2nd: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Warm-Up: “Power 10” x 10:00 AMRAP (10s AB Sprint b/w Movement Pairs)

1)Inch-Worm w/ Turn-Out x 6 + 10 Up-Downs

2) Alt. Single Leg V-Ups x 10 + Superman Hold x 20s

3) Wall-Walk x 3 + Top of Ring Row Hold x 15s

4) “I Dream of Jeanie” w/ Press x 5 ea. Side + Star Plank x 20s ea. Side

Metcon (Weight)

10 minute alt EMOM:

1): 1 Strict Press + 2 Push Press

2): 4-6 strict Pull ups

**Goal is to do heavier weight and more pull ups than last week.**
Performance: Substitute DB For Part 1 & Banded Pull-Up AMREP (-2) for Part 2

Metcon (AMRAP – Rounds and Reps)

3 Sets, each partner:

2 min AMRAP:

-7 TTB

-7 Burpee Box Jumps w/step down(24/20″)

**Partner 1 does 2 min AMRAP while partner 2 rests. Then they switch. Each partner will do 3 AMRAPs.**

**You will start each new AMRAP where your partner ended.**

Performance: 3 Sets, each Partner:

2:00 AMRAP

-7 Hanging Knee Tuck to Straight Leg Lower

-7 Hand-Release Push-Ups + 25′ Bear Crawl (25’= 5-Reps; 1-Rep every 5ft)

**Partner 1 does 2 min AMRAP while partner 2 rests. Then they switch. Each partner will do 3 AMRAPs**

**You will start each new AMRAP where your partner ended.**

Cool Down

-Light Row/AB x 2:00

-Seated Knee Hug & Rotation x 60s ea. Side

-Cobra x 90s Hold

-Downward Dog Hold x 60-90s

Extra Gains

Alt. EMOM x 12-16:00 (3-4 Rounds)

A1) Double DB Hammer Curl x 10

A2) Banded Pallof Press x 8 + 15s Hold (R-Side)

A3) Banded Tricep Push-Down x 10

A4) Banded Pallof Press x 8 + 15s Hold (L-Side)

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