Alpine CrossFit – CrossFit
We are 48 Hours away from the close to Breast Cancer Awareness Month which means there is still time to make a donations! Our Barbells 4 Boobs “Team Beckish” has raised over $1000 thus far and we’d like to beat our number last year (just under $1600). Can we do it?
AMRAP hollow rocks between Trick-or-Treaters? We think so
General Part 1: “Rowling” x 3 Rounds
-20s Partner Active Hang & Push x 2 Rounds
-Banded Alphabet (Horizontal) ea Side +
-10s Push-Up Hold at Half Way x 2 Rounds
Metcon (3 Rounds for time)
Every 8 minutes, for 24 minutes(3 Sets):
-400m Run (500/400m Row if Weather is Bad)
-15 Plate push ups
-15 Pull ups
-100m Farmer Carry(53/35# KBs)
1- Similar to last week, shooting for a 1:1 Work/Rest Ratio
2- Row Pace should support smooth trantitions to other components.
3- Scale for 1-2 Sets on Push-Ups/Pull-Ups
2-3:00 AB/Jog Cool Down
LAX in Subscap & Lower Trap
Banded 3-Way OH Stretch x 45s ea.