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