8
May
Tuesday: May 9th
Alpine CrossFit – CrossFit
Warm-up
Full Body Warm-up D (No Measure)
8 Minute AMRAP
After two movements, complete a “Power 10” on the Assualt Bike (Sprint 10 secs)
– 15 Air Squats and 15 Push-Ups
– 3 Wall Climbs and 10 Star Jumps
– 5 Scorpions per side (on back) and 5 Scorpions per side (on stomach)
– 20 Steps Walking Lunge w Stretch (10/side) and 5 Burpees
Weightlifting
APRE-6 Front Squat
Cycle Based on 82.5% Front Squat Max:
-8 at 50%
-6 at 75%
-ME at 100%
-ME at 100% +/-
1st ME Set: 0-2=-20lbs,
3-4=-10lbs
5-7lbs= Stay the same
8-10= +10lbs
11+=+20lbs
WOD Review
Warm-up (No Measure)
Review Russian Swing & Goblet Carry Lunge
Metcon
Metcon (3 Rounds for time)
E5MOM for 15 min
-400m run
-20 Russian KBS (55/35)
-16 Goblet Lunges (55/35)
Cool Down Mobility
Lacrosse Ball on Glute + Quad Roll-Out and Couch Stretch