Maggie, 170617


Maggie, 170617

Alpine CrossFit – Personal Training

Leg Warm-up A (No Measure)

2 Rounds:

2 Minutes cardio–either run or assault bike

15 Air Squats

10 Ultimate Stretch

15 Goblet Squats

10 Plow to Straddle

5 Minutes Coaches Choice Mobility

In-Balance Strength

A: Zots Press (8-8-8-8-8)

B: Bent Over Row (10-10-10-10-10)

C: Landmine Floor to Overhead Rotations (8-8-8-8-8)

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.


Metcon (Calories)

30 minutes, Every min on the min:

-Sprint 10 seconds on the Assault Bike
So, you work for the first 10 seconds of each minute, and take the rest of the minute off. This is for max calories