Alpine CrossFit – CrossFit
Good Luck to All Masters Athletes this weekend in Cheyanne! Those of you who can’t make it to cheer them on, we have LiftUp Autism and “Luke” tomorrow morning for our classes. Come #Give5 For Autism Research!
Warm-up: Increasing Effort (No Measure)
Lap Frankensteins w/ Toe Touch
Lap Walking Quad
Lap Spider Man Lunges
3 Round at Increasing Efforts:
10 Air Squats
10 Sit Ups
10 DU/20 Singles
10-15 Minute WOD Set-Up.
-Remember: The standard for the Handstand Push-Up is the same as the 2017 Open.
– Link: https://games-assets.crossfit.com/scorecard_open2017_4-12snjwue771203baxqowpdby634_0.pdf
2017 Battle Series WOD 3; Part 1 (Time)
12 minute CAP
On a Running clock complete:
2 Rounds of
4 Deadlift 225/155
28 Wallballs 20/14
20 Box Jump Overs, 24/20 inches (All divisions)
14 Hand Stand Push Ups
Men: Deadlift 225 lb., and throw 20 lbs ball, to a 10 ft. target.
Women: Deadlift 155 lb, and throw 14 lb ball, to a 9 ft target.
Men: Deadlift 135 lb, and throw 20 lb ball, to a 9 ft target.
Women: Deadlift 95 lb, and throw 10lb ball, to a 9 ft target.
*both men and women perform hand release push ups.
Clean and Jerk (12 Minute Cap Following Part 1)
Metcon (No Measure)
Light 400m Jog or 3-5 Minute AB
Banded Figure-4 w/ Out Bench (https://www.youtube.com/watch?v=mZgDBgco3t8) x 60s ea Leg.
Lying on Chest w/ LAX in Pec x 30s ea. Shoulder
Banded Lateral Opener x 60s ea. Arm