Alpine CrossFit – CrossFit
Welcome to December! We have a lot going on this month so be sure to check the Announcements & Schedule Board behind the main desk!
Upper Body Warm-up B (No Measure)
60 seconds of Pass Throughs and Around-the-Worlds
45 seconds of Good Mornings
45 seconds of Overhead Alternating Lunge w Stretch
60 seconds of SLOW Push-Ups
Banded Lateral Opener x 30-60s ea. Arm
Muscle-Up Transition on Boxes: https://www.youtube.com/watch?v=SqWNEmK9oek
These can be modified with feet assist or negative tempos.
Strength (not for time)
3 Rounds; 20s Rest b/w Statoins & 60s Rest after A3
A1: Dumbbell Snatch (12-12-12)
Alternating Each Repetition
A2: Landmine Floor to Overhead Rotations (8-8-8)
Start with mobile end of barbell on one side of the body. In a raising and rotating motion, bring to overhead & out in front of body in an athletic stance. Then return to opposite side of the body all the way to the floor.
A3: Glute Hip Bridges (12-12-12)
Banded Hip Thrusts: Ends of band are around the bottoms of your feet. The Band wraps up and around the front of your hips.
50/30 Cal AB
20 Single Arm OH Lunge (10 ea. Arm; 50/35)
100′ Stone Carry Walk (1 Lap Around the Rig; 115/75)
Metcon (No Measure)
60s Cobra/Sphynx Stretch
30s Scorpion Stretch ea. Side
Forward Fold x 60s