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Tuesday, October 31st: CrossFit & Happy Halloween!

30
Oct

Tuesday, October 31st: CrossFit & Happy Halloween!

Alpine CrossFit – CrossFit

Announcements

Happy Halloween Athletes! Feel free to wear your costumes to todays workout!

Warm-up

Full Body Warm-up C (No Measure)

“Rowling” 8 Rounds

Land exactly on 100m

For every 1 meter you are off +/- then do 1 burpee

3-way Overhead band stretch :30 Seconds per stretch

Hamstring Flossing :90 seconds each leg

Metcon

Metcon (AMRAP – Rounds)

Alt. EMOM x 15 Minutes:

1- DB Power & Overhead x 6

2- 8-12 UB T2B

3- Box Jump w/ Step Down x 10

Rx= 50/35 + 8-12 UB + 24/20′

Scale= Lower Weight + T2Rings OR Anchored Dragonfly + Lower Box
Rx= Fully completed rounds (3 stations performed to Rx Standards)

Strength (not for time)

A1: Strict Chin-Ups (7-7-7-7-7)

Tempo: 21×1; 5-7 Reps

Wtd. If you can.

Rest 30s Before Dips

A2: Ring Dips (7-7-7-7-7)

Tempo: 21×1 5-7 Reps UB

Rest 90s after a Complete Set

Cool Down

Metcon (No Measure)

Cool Down Series:

Barbell Pec & Tricep Roll Out x 30s ea.

CrossOver Recovery Series

Extra Gains

A: Pendlay Row (8-8-8)

2112 Tempo

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