5
May
WHO’S STILL ROWING?
Alpine CrossFit – CrossFit
Announcements
Save the date for MURPH:
Monday 5-29 8AM, 8:45AM, 9:30AM classes
Warm-up
A: Warm-up (No Measure)
General warm-up
Run 400
calf stretch
sampson lunge
B: Flight Simulator Practice (No Measure)
EMOM: unbroken double unders
5-10-15-20….
reps ascending by 5 each min until reps not completed within minute, then descend by 5 each min back down
Metcon
Who’s Still Rowing? (Time)
Complete the following in any order, both partners work:
-Row for calories (250FF, 285MF, 320MM)
-100 S2OH
-100 Front-Rack Walking Lunges
-100 FSs
-100 Hang Power Cleans
Master/Teen/Scaled: 35/45 barbell
Rx: 55/75 barbell
Rx+: 75/105 barbell
*Want an extra challenge? Barbell can’t touch the ground at any point.
Thanks Alpiners for the great turnout at Sarah’s memorial WOD.