Friday, April 26th: CrossFit

25
Apr

Friday, April 26th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Don’t Forget! “May the 4th Be With You” Saturday Class WOD & Brunch Next Weekend!

Warm-up

Alternating with Partner for 1 rounds

Partner 1 will Row 150/100m while the other performs Dynamic/Static Hold. Then rotate:

1) Floor to Ceiling Jump

2) Hanging Knee Tucks w/ Pause at Top

3) Push Up Position “Jump” (Top of Push-Up quick push off floor and catch themselves; Can be done kneeling)

Shoulder Press (10 minutes to find heaviest 1RM Shoulder Press)

Metcon (AMRAP – Rounds and Reps)

28 min PAMRAP:

-60 Bar Facing Burpees

-60 TTB

-60 Cal row

-60 Back Squat

-60 Push Press

(RX= 95/65#)

(RX+=115/75#)

**Partners are switching every 2 minutes**

Performance: Partner 28:00 PAMRAP

– 60 Burpee Step-Ups

– 60 Russian Twists w/ MB (10/14lbs)

– 60 Calorie Row

– 60 Air Squats

– 60 Alternating DB Z-Press (35/25)

**Partners are switching for even distribution of repetitions**

Cool Down

400m Sandbag Carry & Walk

Banded 3-Way OH Stretch x 60s ea. Arm ea. Direction


HAVE A GREAT WEEKEND