Alpine CrossFit – CrossFit
Tip Mallard Tuesday!
General: 400m Jog
Specific: Partner Warm-Up
1) Partner 1 Holds Plank Position while other Performs 8 x Bottoms Up (Overhead) KB Lunges (4 ea. Side), then switch
2) Partner 1 Holds top of Ring Dip (Feet assist if needed) while other Partner performs 15 PVC Lat Pull-Downs (Seated), then switch
3) Partner 1 Wall Walks to HS Hold while other partner performs 12 ER at Neutral ea. Arm (Every 4 reps= Draw 3 Figure-8’s at end range), then switch
Pull-ups (2 x ME. **Rest 60s between Attempts)
Performance: Strict Pull-Up Breathing Ladder (1 Pull-Up, Take 1 Breath for rest, 2 Pull-Ups, take 2 breaths for rest, 3 Pull-Ups, take 3 breaths for rest) until failure. If you scale with banded pull-ups, use as little band tension as possible. Think scaling for Rounds 6-12.
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
-21 DB Z-Press
-15s Top of Dip Hold (Band Asst. if Need)
-9/6 Calorie AB Arms Only
-400m Light Jog
-LAX/Barbell Roll Triceps.
-Banded 3-Way OH Stretch x 45s ea.