Alpine CrossFit – CrossFit
Warm-up (No Measure)
A) Partner MB Throw Series
10 Granny Tosses ea.
-10 Sampson Lunges
10 WB Tosses ea.
-15 Hollow Body Rocks
10 Rotation Throws (R) ea.
-10 Inch Worm w/ Turn Out
10 Rotation Throws (L) ea.
B) 2-3 Mini Rounds
4 Alt. DB C&J (Ascending to WOD Weight)
Metcon (3 Rounds for calories)
2:00 AMREP x 3 Sets
8 Single Arm DB C&J (50/35; Must alternate)
12 AbMat Sit-Ups
8 Burpee Over DB (Lateral Jump)
ME Assault Bike Calories in Remaining Time
-Rest 2:00 after each set
-You may ONLY use Ski-Erg if you are doing RX+ DB Weight.
Strength (not for time)
A1: Banded Push-Ups (ME-ME-ME (AMREP-2))
A2: Strict Chest 2 Bar Pull-Ups (Pronated) (8-8-8)
Banded or Seated Scales
Metcon (No Measure)
LAX in Pec & Lat Head x 30-45s ea.
Banded Face-Pulls x 20 (2121)
Banded Lateral Opener x 45s ea. Arm
Acc. 30s HS Hold or Variation
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.