Wednesday, April 17th: CrossFit
Alpine CrossFit – CrossFit
Announcements
Get your InBody done on Saturday–information is power, so click the link below! https://docs.google.com/spreadsheets/d/1J4eOdx4gzSVDt1CYJIXZsD8P95UDp-w_Jvy5Bxfzksg/edit#gid=0
Warm-up
Warm-up (No Measure)
General: “Rowling”
5 Rounds. Try to get the Erg to read exactly 100m. No short pulls or cheating!
Penalty= Burpee’s!
Warm-up (No Measure)
Specific: Alt. EMOM x 9:00
1) External Rotation at Neutral x 12 ea. Side
2) Hollow Rocks x 20s
3) Bridge Ups x 6-8 w/ Hold a Top of Final Rep x10s
Metcon
Metcon (AMRAP – Reps)
12 minute Alt EMOM: Minute
1)= 35s Row @1300/1000 c/h
2)= 35s Max Effort TTB in sets fo 4-7
**Must be able to keep the rowing pace for the 35s to label your score as “RX”**
**Tracking your total number of TTB**
Metcon (AMRAP – Reps)
4 Sets:
A1) Single Arm DB Bent-Over Row x 8-10 (3131 Tempo; R-Arm)
A2) Matador/Box Dips x AMREP (-2; Tempo: 3111)
A3) Single Arm DB Bent-Over Row x 8-10 (3131 Tempo; L-Arm)
A4) Wall-Sit w/ MB between Legs x 45s
Cool Down
Crossover Recovery Series
Endurance
Metcon (5 Rounds for weight)
E7MOMx 35:00 (5-Rounds)
400m Run,
400m Row
15 Pull-Ups
3 Snatches,
*building in weight. Score=weight