Wednesday, March 20th:CrossFit

19
Mar

Wednesday, March 20th:CrossFit

Alpine CrossFit – CrossFit

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Announcements

ENDURANCE


Warm-up

General: 3 Rounds

-Jog 1 lap

-Lateral shuffle 1 lap

-Lateral shuffle 1 lap other side

Specific: 4 Sets:

-Pallof press x10 each side

-Jump switch lunge x8

-Crossover symmetry ER at side x10

Metcon (AMRAP – Reps)

24 min EMOM:

1.) 10 explosive step ups on box(20/16)(5 each leg)

2.)30s Max alt shoulder taps to opposite shoulder in plank

3.) Max hang squat clean(95/65)

4) Rest

**Score will be the combined score of total shoulder taps and hang squat cleans.**
Performance: Alt. EMOM x 24:00

1) Single Leg MB Rotation Throw x 5 ea. Side

2) Weighted Plank x 30s

3) ME Goblet Squats in 25s (70/53)

4) Rest/Walk

Cool Down

Light AB x 2-3:00

Tall Banded Lunge x 60s ea. Leg

Paleo Chair Hold x 2:00

Endurance

Sleepwalker (3 Rounds for reps)

In teams of two, “You go, I go style”:

10 min AMRAP

-5 Thrusters (50/35)

-10 T2B

——Rest 3 min——-

10 min AMRAP

-5 Burpees with DBs

-10 DB Push Press (Rx+=HSPUs)

——Rest 2 min——-

8 min AMRAP:

-Wallballs (30/20)

*break these however you’d like