Saturday, May the 4th….Be with You! Partner WOD with Coach Ian!

3
May

Saturday, May the 4th….Be with You! Partner WOD with Coach Ian!

Alpine CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Warm up:

3 Sets:

-Inch Worms, no push up x10

-Crossover External Rotation, x 8, each arm

-Bottoms up Single Arm KB Lunge + Press x 6, each side

-Goblet Squat x 4 @3131 w/same KB

Metcon

Metcon (AMRAP – Reps)

With a partner, switching ever 90s for 24 minutes(Will be 8 times for both people)

-12 Front Rack Lunges(95/65)(12 Total)

-9 Push Presses(95/65)

-6 Front Squats(95/65)

-The remainder of 90s Max Bar Facing Burpees
Rx+ (135/95)

Metcon (AMRAP – Reps)

Performance:

-DB Lunges

-DB Presses

-DB Front squats

-The remainder of 90s Max Bar Elevated Burpees

Endurance

Metcon (6 Rounds for time)

Six sets of:

Run 1000 Meters @ 80-85% of 1-Mile PR Pace

Rest 2 minutes