Alpine CrossFit – CrossFit
Not 1, not 2, but 3 Possible workouts for 18.5! Dave Castro announced that 3 different workouts will be posted at 1:00pm today and the CrossFit community will vote on what 18.5 will be! Be ready to cast those votes after lunch time!
Full Body Warm-Up AB (No Measure)
3 rounds building in intensity:
-100 m run
– 10 KB cossack squat
-6 push-ups to Spiderman stretch
-4 dips (or 6 push-ups)
Strength (not for time)
Shoulder Press (Tough 3-Rep in 8 Minutes)
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP at 75%
16 Alternating Sandbag Step-Ups (2/3 Inserts)
Backwards Sandbag Bear Crawl x 50′
Russian KBS x 10 (70/55)
30 Double Unders
Metcon (No Measure)
AB x 3:00 Cool Down Pace
Foam Roll Quads & Hips x 30-60s ea.
Side Plank x 60s ea. Side
CrossOver Recovery Series
Spend 15-20:00 time on direct mobility specific for you. Loosen hips up, open your torso & shoulders…Get ready for 18.5!