Monday, January 28th: CrossFit

27
Jan

Monday, January 28th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

February is almost here! Keep an eye out for our Newsletter at the end of this week to go over upcoming events!

Warm-up

General: AB x 3:00 (20/20/20 Arms, Legs, Both alternating)

Specific: 3 Rounds

-“I dream of Jeanie w/ Press” x 5 ea. Side

-20s Plank Position Shoulder Taps (Tap opposite shoulder)

-Walking Single Leg RDL x 16 Steps (8 ea. Leg)

-Banded Lat Pull-Down x 10

Metcon (No Measure)

10 minute Clock:

Accumulate 35-45 CTB in sets of 4-9.

**Every break 6 DB Floor Presses @30X2**

Performance: Alt. EMOM x 10:00

1) 4-6 Strict Chin-Up (C2B If you can; 31×1 Tempo)

2) 6 DB Floor Press ea. Arm @ 30×2 Tempo

Chest-To-Bar Pull-ups (35-45 in sets of 4-9)

Floor Press (6-6-6-6-6)

Metcon (AMRAP – Rounds and Reps)

2 Sets:

5 min AMRAP:

-8 Double DB Power Clean(RX=50/35 each hand)(RX+ 70/50# DB/KB)

-8 Box Facing Burpee Box Jump overs(24/20″)

**Rest 3 minutes between AMRAPs**

**You are going to start the second AMRAP where you ended the first. Score will be total rounds and reps.**
Performance:

E3MOM x 15:00=

-10 Russian KBS

-8 HR Push-Ups

-6 Goblet Lunges (Holding KB)

Cool Down

AB Cool-Down x 3:00

Foam Roll Glutes & Lower Back x 60-90s

Cobra Stretch x 60-90s + Scorpion (Slow & Controlled) 10 reps ea. Side