Alpine CrossFit – CrossFit
The Open is OVER! Last day to submit scores is today by 5:00pm. This week we’ll be having some fun, hitting some structural strength and a bit of back off to help the bodies feel restored before we start our next cycle!
Warm-up (No Measure)
General: 400m Run OR 500m Row
Specific: Partner Relay (1 Partner Holds Static while other Relays Down & Back)
Round 1: Lunge w/ Rotation Down + Burpee Broad Jump Back/ Partner Holds Wall-Sit
Round 2: Lateral Banded Walk w/ Upright Row (5:5 x 2, then switch) + Bear Crawl Back/ Partner Holds Star Plank (Switch sides when they switch relay task)
Round 3: Alternating Side Lunge Down + Reverse Inch-Worm Back/ Partner Superman Hold
Bye Bye Bardio (AMRAP – Reps)
E5MOMx 5 seperate rounds: (25 min) Each round begins with a 20/15 cal bike.
Round 1=50 Wallballs (20/14)
Round3=30 Hang Power Cleans
Score is repetition completed; this does not include the Calorie AB Cash-In (Max Score= 150).
Rx= 135/95 RX + =155/105.
Performance is Dumbbells (35/20)
Foam Roll Quads & Hips x 2-3:00 (Take your time!) +
Banded Bully x 60s ea. Arm +
90s Banded Lunge (Kneeling) ea. Leg
Metcon (No Measure)
15 Side Plank Clamshells ea. Side
10 Banded Mule Kick ea. Leg
Active Bottom of Squat Hold x 45s