Alpine CrossFit – CrossFit
MB Soccer! (No Measure)
Divide into 2 teams evenly as possible. This is just like regular soccer except…
– You may only be in Crab-Walk Position OR Bear Crawl position (to be announced by the coach prior to the start of each match).
– You will play with a Medicine Ball instead of regulation soccer ball.
Every goal that is scored on your team= 5 Burpee penalty prior to return of play.
Snatch Pull + Snatch (E2MOM x 14 Minutes= 1 Set )
Scale= Hang Pull + Hang Power Snatch
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Scale Weight OR Use DB’s if certain positions are new.
Metcon (No Measure)
Cool Down Series:
Barbell Roll on Triceps & Pec x 30-60s ea.
Banded 3-Way Overhead Stretch x 30-45s ea. Arm
Foam Roll Back x 60s