Alpine CrossFit – CrossFit
BREAKFAST BURRITOS TOMORROW! Come celebrate May the 4th Be With You & Cinco De Mayo all in one day!
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.
**Each completed 75m increment= 1 Rep. Completion of 200m= 1 Rep.**
Performance: “Same as Competition for KB” + 15/12 Calorie Assault Bike
LAX/Barbell Roll Out Upper Trap & Pec x 45-60s ea. + Lower Trap x 30s
CrossOver Recovery Series