Wednesday, 3-1-2017


Wednesday, 3-1-2017

Alpine CrossFit – CrossFit


Warm-up (No Measure)

Tabata x4 Row or Air Assault

Tabata x4 Burpees

Tabata x4 Hollow Rocks

PVC Loosen up

3 Way OH Band Stretch :30 seconds each position


Shoulder Press (3-3-3-3-3)

Every 3 minutes, for 15 minutes (5 sets):

Strict Shoulder Press x3 reps


Metcon (AMRAP – Reps)

“Power Hungry”

For max calories:

3 Minutes of Assault Bike

Rest 4 minutes until the running clock reaches 7:00, and then…
*Depending on size of class, either run a couple heats for air assault bikes or Row for calories

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

5 Strict Pull-Ups

10 Push-Ups