Alpine CrossFit – CrossFit
2 Weeks Away from Memorial Day “Murph”! Don’t forget, heats will start at 8:00am that day. There will be no Noon or evening classes.
General: “Rowling” (Penalty= Burpees!) x 6 Rounds
Specific: Alt. EMOM x 9:00 (3 Rounds)
1- KB Goblet Carry Lunge, Press Out & Rotate x 12 Steps (6 ea. Side)
2- Inch-Worm w/ Turn Out x 8
3- Banded Lateral Walk (5) + Upright Row (5) x 1x ea. Direction
-Double KB Front Squats
(45/25#)(RX+=55/35#) **After each set of Front Squats do 200m Run. You will end the workout with the run.**
-Jumping Pull ups
-60s AB @80% instead of 200m run
LAX Ball in Calf & Upper Trap (Take your time)
Banded 3-Way OH Stretch x 45s ea.
Banded Calf Distraction x45-60s ea.
4 Rounds for Quality/Engagement:
-Sandbag Hug & Walk x 100m
-Bottom Squat Sandbag Hug & Hold x 30s
-Top of Ring Dip Hold w/ Knee Tuck x 20s