Saturday, July 6th: CrossFit

5
Jul

Saturday, July 6th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

4 rounds rowling

*squat jump penalty with 3s count down on each rep.**

2 rounds:

-10 scap pull-ups + 5 kips

-10 bottoms up KB lunge and press, 5 each arm

-10 paloff press, total

Metcon

Metcon (Calories)

27 minute AMRAP:

-200 wall balls 20/14#

-150 box jumps 24/20″

-100 db clean and jerks 35/25# each hand

-50 pull-ups

-Max cal row in time remaining

**Partners must, and may only, switch every 90s.**

**Must complete all the reps of one movement before going on to the net one.**
Performance:

-Wall Balls @14/10#

-Step ups inplace of box jumps

-KB Swings inplace of CJ

-Jumping Pull ups

-Still Rowing with remainder of time.

Cool Down

-3 minute Easy AB

-Accumulate 2 minutes in couch stretch, each leg