Alpine CrossFit – CrossFit
A: Dynamic (No Measure)
Preform one movement on the way down/on the way back
-Spiderman Crawl/Runners lunge
-Quad Pull/Toe Touches
-Duck Walk/Bear Crawl
-Side Lunge Rt/Side Lunge Lt
B: Warm-up (No Measure)
-45s each, Laxball Pec Roll out
-45s each, arch Roll out
-45s each, calf strecth
Gymnastics Skill Work
Ring Dips (5-5-5-5-5)
Develope progression (bands, toes) to achieve a tempo of 41×1
The first number (4) is the eccentric, or lowering, component of the lift.
The second number (1) denotes any pause at the midpoint.
The third number (x) is the concentric, or lifting, component.
Finally, the fourth number (1) denotes any pause at the top
Metcon (5 Rounds for time)
Every 5:30 minutes for 33:00 minutes (5 Rounds)
12 Burpee Box Jumps (’24/’20)