Friday, May 3rd: CrossFit

2
May

Friday, May 3rd: CrossFit

Alpine CrossFit – CrossFit

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Announcements

BREAKFAST BURRITOS TOMORROW! Come celebrate May the 4th Be With You & Cinco De Mayo all in one day!

Warm-up

General: 20s Arms Only (Chest on Seat)/ 20s Legs only/ 20s Both x 3:00

Specific: Alternating EMOM x 9:00=

1) “I Dream of Jeanie” w/ Press x 5 ea. Side

2) Side Plank on Wall x 20s ea. Side

3) Briefcase Carry Lunge x 6 Steps ea. Side (Light KB)

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

-75m Single arm DB Overhead walk, each side.

-75m Suitcase Carry, each side.

-200m run.

**Each completed 75m increment= 1 Rep. Completion of 200m= 1 Rep.**

(DB=50/35#)
Performance: “Same as Competition for KB” + 15/12 Calorie Assault Bike

Cool Down

LAX/Barbell Roll Out Upper Trap & Pec x 45-60s ea. + Lower Trap x 30s

Then,

CrossOver Recovery Series