Alpine CrossFit – CrossFit
Warm-up (No Measure)
5-10 min mobility with coach
5/4 Assault Bike Cals x 6 rounds, after rounds:
-Even rounds: 12 scap pushups
-Odd Rounds: 10 Un-weighted death march steps
Metcon (AMRAP – Reps)
-30s AB Cals
-120s foam roll of quads each legs.
-3 position OH Banded Stretch x 30s each position each arm.
Ab-mat sit-up Tabata (8 rounds, 20 sec on, 10 sec off)