Thursday, March 7th CrossFit


Thursday, March 7th CrossFit

Alpine CrossFit – CrossFit

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Open WOD 19.3 Announcement Tonight at 6:00pm! What are we going to see already crossing over the half-way mark in the Open?! This flow session will help get the blood flowing so you’re ready for tomorrow, while allowing enough time at the end of class to banter and mobilize


General: “Rowling” x 4-6 Rounds

(Penalty= 1-3m Off= 1 TGU ea. Arm; 4-6m off= 2 TGU ea. Arm; 7-10m off= 3 TGU ea. Arm

Specific: 2 Rounds

-Banded Pallof Press x 10 ea. Side (Slow & Controlled)

-Bottoms Up Overhead KB Lunges (Keep it Light; Modify with DB) x 8 Lunge Steps ea. -Side + Single Leg Glute Bridge x 8 ea. Leg

Metcon (Time)

7/6k Partner Row For Time. **Must Switch every 700/600m** **Partner who is not rowing must complete 100ft opposition carry, each side.**

Rx= 70 & 53/ 53 & 35lbs Opposition= Farmers & KB Overhead
Performance: 22:00 Alt. Partner Row

**Alternating every 500/400m while other Partner Performs 100′ Opposition Carry (Light-Moderate Loading)

Cool Down

Couch Stretch x 90s ea. Leg

2 Sets:

-15 Side Plank Clamshell ea. Side