Alpine CrossFit – CrossFit
Warm-up (No Measure)
4 Seated Box Jumps
6 Single Arm Upright Rows ea.
8 Bottoms Up KB Presses
100 Single Arm DB Hang Clean and Jerks(50/35).
**Top of every minute, inlcuding 0:00, 8/7 cal row *
* You must switch arms every 5 reps.*
1: Banded Pallof Press (8-8-8)
Standing profile to the ri (where band is attached at shoulder height). Holding the band with both hands, slow & controlled pressing away from the midline and then back into the midline. Stance is athletic & resisting the rotation the band is trying to promote through the press.
2: Hollow Body Hold (30-30-30)
Lying on ground. Hold a static Hollow Body position for the designated time.