Alpine CrossFit – CrossFit
Any big plans this weekend? Feel free to come by Alpine for Power Athletes for Pitties on Sunday from 9-1pm!
Full Body Warm-up B (No Measure)
3 Rounds for Fun
With a partner:
7 (each person) wall ball shots over the bar Light weight ball
7 (each person) Medball toss situps to partner
7 “Low 5” Push-ups with partner
5 Minutes Mobility of your choice
Strength (not for time)
5:00 Bear Complex Technique Review, then….
Bear Complex (12:00 to Establish Max )
Second Push Press
Metcon (AMRAP – Reps)
Partner WOD: Teams of 2
20 Minute AMRAP – Break up however teams want
20 Power Cleans (135/95), 20 Box Jump Overs, 20 Burpees
30 Power Cleans (115/75), 30 Box Jump Overs, 30 Burpees
40 Power Cleans (95/65), 40 Box Jump Overs, 40 Burpees
50 Power Cleans (75/55), 50 Box Jump Overs, 50 Burpees
Max Cal Row w/ Remaining Time
Score= Total Repetitions in the 20:00 Clock
Scales: Scale the clean weight to mid-heavy at the start and a moderate drop. For box Jump-Overs and Burpees, modify height or Body ROM.
Metcon (No Measure)
400m Light Walk/Jog
Foam Roll Quads, Calves & Lats x 60-90s
Accumulate 60s Sphynx/Cobra Position
Banded Lateral Opener x 30-45s ea. Arm
It’s the weekend after 5/6 Ben Barton Workouts…..Rest Up & Get Ready for the Last Workout tomorrow!