Alpine CrossFit – CrossFit
Full Body Warm-up C (No Measure)
“Rowling” 8 Rounds
Land exactly on 100m
For every 1 meter you are off +/- then do 1 burpee
3-way Overhead band stretch :30 Seconds per stretch
Hamstring Flossing :90 seconds each leg
E3MOM x 15 Minutes:
Warm-Up from barbell to approx. 30% Limiting Factor
Goal is Best weight to finish complex under the 3:00 mark.
Think “DT” type of cycling.
10 Minute Row
-Pace 3-5s Faster than 5K
Metcon (No Measure)
Accumulate 90s ea. Leg Couch Stretch
Accumulate 60s Hollow Body Hold
A1: Good Mornings (10-10-10)
Sumo-Stance with Plate Hug (Not bar on Back)
A2: Split Squat (Farmer Carry) (8-8-8)
In a Lunge position, go up and down on one side for he entirety of repetitions before switching. Start with non-dominant leg forward.
Slow and Controlled; For Stability & Activation (Not Weight Moved)