Alpine CrossFit – CrossFit
Posterior Chain Warm-up (No Measure)
Monster Walk Lap Forward
Monster Walk Lap Backwards
Monster Walk Lap Lateral (Below knee)
5 Squats @ 25X1
10 Bow and Bend (Arch your body back then reach down to touch your toes)
:30 1/2 Kneeling Ankle Mobility w/ Plate (per side)
20 Alt Busdrivers
:30 Pec Stretch on Rig (each side)
30 Min EMOM
At the top of the first minute—75 feet of burpee broad jumps
At the top of the second minute—3 Atlas Stones to Shoulder
At the top of the third minute—6 dumb bell thrusters
Repeat this pattern for 30 minutes. If you finish the burpee broad jumps in 18 seconds you have 42 seconds to rest before doing the stone to shoulder.
Weight on the stone should be as close to body weight as possible for men. 60% of body weight for women.