Maggie 171507


Maggie 171507

Alpine CrossFit – Personal Training


I have competitors training at 720 from 7-9, I’ll try to get back to Alpine in time to help you out!

Before you jump into the workout, warm-up the two new movements we introduced to make sure you’re competent in them


Warm-up (No Measure)

-5 Min at an easy pace on the assault bike

-10 alternating side lunges

-10 arm swings back

-10 arm swings forward

-10 bear hugs

Strength (not for time)

A1: KB Step Downs (5-5-5 each side)

For this, get the small box and step down onto a plate

#15 or #20 KB

A2: Double KB RDL (10-10-10)

Use #20 KB in each hand


Metcon (No Measure)

Every 3 minutes for 27 min
-5 calories assault bike

-5 medball knee stikes/side (#10)

-6 alt rotational sandbag slams (this is the only video I could find, it happens at 24 secs in. We will us a sandbag with 2 inserts (#32)