Alpine CrossFit – CrossFit
The Open is less than 3 weeks away! If you would like a free t-shirt, you must register (on games.crossfit.com) by the end of next week 🙂
Warm-up (No Measure)
Warm-up: 12 min AMRAP for quality
-10 kettlebell drag through planks (no rotating hips!)
-10 bird dogs (total)
-10 pallof presses (each side)
-10 monster walks (each side)
-10 single arm KB thrusters (each side)
Get with your partner for the day, talk about tactics (2 min), and move through 1 round to prime:
-10 Wall Balls
-10 Calorie Row
-10 Wall Touches. No running? You will Assault bike this station
Metcon (AMRAP – Reps)
For max reps, 3 rounds at each station before switching to the next:
-Wall balls (20/14 Rx) (30/20 Rx+) (14/10 Scaled)
-Wall-to-wall touches (each touch is a rep)
This is a partner workout where only one partner is working at a time. Partners will switch at the top of each minute, but have only the first 50 sec of that minute to complete the work.
Scoring: the lowest score between the two partners each round will be what is recorded.
Example: For wall balls
-You get 33, 30, 32
-Your partner gets: 32, 31, 30
You would add 32, 30, and 30.
Pro tip: Keep separate totals on individual whiteboards and do math after