Alpine CrossFit – CrossFit
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Full Body Warm-up E (No Measure)
1:00 Couch or Pigeon Stretch per side (athlete choice)
1:00 each way on 3-way overhead mobility
10 Air Squats
10 Scorpions on Stomach (5/side)
10 Front Squats w Empty Bar
10 Kips on Rig or 10 Pull-Ups
Metcon (AMRAP – Rounds)
Alt. EMOM x 15 Minutes:
1- 15 UB Wall-Balls (Rx= 20/14lbs; Rx+= 30/20)
2- 10 Midline Flexion/Extension (Rx+= UB T2B, Rx= T2B, Scaled= Wtd. Sit-Up)
3- Double DB Bent-Over Row x 8 (2112)
-You must maintain your standard to claim RX or RX+.
-Highest Score you can get is 5 (5x through the EMOM of 3 Stations)
Alt. EMOM x 10 Minutes:
1- Strict Dips x 2-3 UB
2- Strict Chin-Ups x 2-3 UB
1: Dips (3-3-3-3-3)
Strict Chin-Ups (3-3-3-3-3)
CrossOvery Recovery Series (1 Rounds Through )
Proceed Through the Recovery Circuit on the CrossOver Symmetry Chords.
A1: Dumbbell Hammer Curl (10-10-10)
In a neutral grip with DB’s, curl weight from your sides to a double front-rack position, then return. Keep under control and minimize hip movement.