Alpine CrossFit – CrossFit
General: “Rowling” x 6 Rounds (Penalty= Squat Lateral Jump ea. Side) Specific:
-180 Degree Jump & Rotation x 10
-High Pull Banded Hold w/ Lateral Walks x 6 Steps ea. Side
-Single Leg Hop x 50′ ea.
Metcon (AMRAP – Reps)
Alt E2MOM, for 20 minutes(5 times at each station):
-Interval 1 = 1:10 Rowing Cals
-Interval 2= 1:10 Shuttle Sprint.
**Each 50ft length of the sprint is one rep.**
Performance= Alt. E2MOM x 20:00=
1- 1:10 Rowing at Moderate Pace
2- 30s Slalom on top of Plate
-3 min AB Recovery
-Spend 5 minutes Foam Rolling.
Right before Christmas, 2018, “a member of the Kato CrossFit Family was given some awful news. His son, Brock, would have to have a bone marrow transplant and undergo chemotherapy. Brock has ALD (adrenoluekodystrophy), a genetic disease that severely affec
100/80 Calorie Row
100/80 Calorie Ski Erg
100/80 Calorie Assault Air Bike
Every 2 minutes, perform: