Alpine CrossFit – CrossFit
The 2019 Open is just over a month out! Who’s ready to throw down again on Friday Night Lights Week 1?!
General: AB x 3:00 (20/20/20 Arms, Legs, Both alternating)
Specific: 3 Rounds:
-Banded Laterael Walk + High Pull (5&5) x 2 ea.
-10 Walking Single Leg RDL ea. Leg
-Ring assisted Single Leg Squat Jump x 8 ea.
Metcon (AMRAP – Reps)
10 sets for Max Cals:
-30s on 30s off AB
| Rest 3 minutes|
10 sets for max reps:
-30s on 30s off of DB Front Rack Lunges(50/35# each hand)
***IN WODIFY WE SHALL SCORE THIS AS TOTAL REPS COMBINED OF THE TWO SECTIONS.***
30/30 Assault Bike x 10:00 I
30/30 Alt. Step-Ups
Cool-Down: 2 Rounds
-Foam Roll Quads & Hips x 2-3:00
-Tall banded Lunge x 60s ea. Leg
-Single Leg Glute Bridge Hold x 30s ea. Leg