Tuesday, March 19th: CrossFit

18
Mar

Tuesday, March 19th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

TIP TUESDAY 🙂

Relay w/ Animal Walks (No Measure)

Part 1: Relay Warm-Up (50-100′ ea.)

Lunge w/ Twist

Elephant Walks

Over & Unders

Inch-Worm w/ Turn-Out

Crab Walk

Knee Hugs

Gator Crawl

Lateral Bear Crawl

Warm-up

Specific: 3 Rounds

-10 banded PVC pull down

-15 second HS hold

-12 alternating single arm KB swings

Metcon (Time)

3 Rounds for Time:

-21 KB Swings(53/35)

-15 CTB

-9 strict HSPU
Performance:

3 Rounds for Time:

-15 Russian KBS

-15 Ring Rows (As Horizontal as You Can)

-15 DB Z-Press (35/25)

Metcon (No Measure)

Post-WOD:

3 Rounds for Quality:

A1) 6 DB Floor Press + 3 DB Arm-Bar

A2) Wtd. Hollow Body Hold x 20s

A3) Double DB Bent-Over Row x 8 (2s Pause at Top) A4) Star-Plank x 20s ea. Side

Cool Down

-LAX Ball in Shoulder

-Lat-Head

-Pec x 30-60s ea. Side (Take your time)

-Banded 3-Way OH Stretch

-CrossOver Recovery Series