Alpine CrossFit – CrossFit
Master’s Championships is a few weeks away! Who is signed up?
Follow this link if you’re not:
5 min Knee Tag
-10 Wall sit plate front raises+ Holding same plate overhead
-10 Arms straight out holding plate lunges.
Metcon (4 Rounds for reps)
2 min AMRAP:
Remainder of time AMRAP Wall-Balls(20/14#)
Rest 2 minutes between AMRAPS
Rx+=30/20# Wall Ball
4 Sets for Quality:
A1) Single Arm Ring Row Hold (Bottom with Square Position) x 20s
A2) Superman Hold w/ Band Around Knee’s x 30s
A3) Single Arm Ring Row Hold (Bottom with Square Position; Opposite Arm)
60-90s rest b/w Rounds
400m Light Jog
Foam Roll Quads & Glutes x 60-90s ea.
Couch Stretch/Standing Quad Pull x 1:30 ea. Arm