Alpine CrossFit – CrossFit
Warm-up (No Measure)
Rowling! x5 sets
Row and try to land exactly on 100m. How ever far away from 100 you are perform 1 burpee broad jump.
-Couch stretch 1 minute each leg
-Partner PNF Hamstring stretch x5 each leg
-PVC Shoulder pass throughs x10
Metcon (AMRAP – Rounds and Reps)
Against a 3 minute running clock, complete as many rounds and reps as possible of:
50 Air Squats
40 Anchored Sit-Ups
Rest 3 minutes between sets, and pick up the next set where you left off. Complete a total of five sets.