Tuesday, February 19th: CrossFit

18
Feb

Tuesday, February 19th: CrossFit

Alpine CrossFit – CrossFit

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Tips Tuesday! Our tip for you from the Tip Malard……

Warm-up

General: “Rowling” x 4-6 Rounds (Penalty= Downward Dog Position to Push-Up & Back)

Specific: Alt. EMOM x 9:00(3 Times Through)

1) KB Sumo DL High Pull x 10 (Light Weight; Slow Eccentric)

2) Alternating Single Arm-Leg V-Ups x 16 (8 ea. Side)

3) Bottoms Up KB Press x 6 ea. Arm

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP:

-21/16 Cal Row

-15 TTB

-100 ftDouble KB OH Walk(45/25/)(RX + 55/35#)
Performance: 12:00 Alt. EMOM

1) 45s Row at Moderate Pace

2) 12-15 MB Sit-Ups

3) 2 Wall Walk

Metcon (No Measure)

Post Workout:

3 Sets:

4-6 Tempo Dips @2222

Star Plank x 20s each side
Performance: 3 Sets:

-Tempo Box Dips x AMREP -3 @31X2

-Briefcase Carry x 100′ ea. Arm

Cool Down

-Lacrosse Ball To Pecs w/Arm Behind Back x 90s, each side

-Foam Roll Lats x 90s, each side