Alpine CrossFit – CrossFit
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
Metcon (AMRAP – Reps)
6:00 Clock for Overall Repetitions
30s Box Jump w/ Step-Down
30s Row (Calories)
Add up total Calories + Repetitions on Box Jump w/ Step-Down
-Rest 4:00 after 6:00 Clock is Over-
Strength (not for time)
A1: Sumo Deadlift (6-6-6-6)
Build to Weight you ended at last week, and maintain for all 4 sets.
-Rest 60s after Set
A2: Feet in Rings Knee Tucks (40-40-40s)
Plank position with Feet in Rings.
Maintain Hollow Torso/Back & Tuck knee’s into chest, then return to a fully extended plank position.
40s Of Effort
Rest 60s After Set
A3: Heels in Rings Hamstring Curls (10-10-10-10)
Lying on Back, Engage Posterior Chain to an elevated hip position with heels being supported by rings.
Under control, curl your heels into your glutes without over-arching your back. Then return to a straight leg position.
Slow and Controlled
Rest 60s before Returning to A1
50/40 Assault Bike Calories For Time (Time)
Accumulate 50 Calories on Assault Bike as Fast as Possible
Metcon (No Measure)
Foam Roll Quads & Hamstrings x 60-90s
Paleo Chair x 2-3:00 Accumulation
Banded Lunge x 60s ea. Leg
Today was INTENSE! Spend any extra time you have on Mobility and relaxation.