Saturday, July 28th: CrossFit With Ian!


Saturday, July 28th: CrossFit With Ian!

Alpine CrossFit – CrossFit

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Warm-up (No Measure)

4 Sets:

4 Seated Box Jumps

6 Single Arm Upright Rows ea.

8 Bottoms Up KB Presses


Metcon (Time)

For Time.

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.