Friday, April 19th: CrossFit

18
Apr

Friday, April 19th: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Announcements

Antonio will be here Saturday, we need at least 8 sign-ups though to make that happen!

Warm-up

PVC Warm Up (No Measure)

2 Rounds, 10 of Each:

-Round the worlds

-Pass Through

-OHS

-Leg Swings

-Sampson Stretch

Metcon

AMRAP Mash-up today! There will be a 20 min running clock, spend 5 min at each station

Metcon (Calories)

5:00 Row for Cals
5:00 Row for Cals at 80%

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

-20 WB(20/14#)

-20 Lateral Throw w/ MB (All athletes 5′ From wall; MB must rotate to touch outside hip, then rotate & throw into wall with enough force to catch off the bounce. Ball hits the ground= No Rep)
5:00 AMRAP:

-8 Medball Cleans(14/10#)

-12 Medball Russian Twists

Metcon (Calories)

5:00 AMRAP AB Cals
5:00 AB Cals at 80%

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

-6 Box Facing Burpee Box Jump Over (24/20″)

-30s Wall-Sit (Must complete full 30s before returning to BBJO)
5:00 AMRAP

-6 HR Push-Ups

-12 Alt. CrossOver Step-Ups(20/16″

-30s Wall-Sit

Cool Down

-400m Walk with a friend.

-Enjoy your weekend ????