Alpine CrossFit – CrossFit
How are we feeling after Deadlifts & Jackie? Who’s ready for quick feet, jump rope skills, and booty gains today?
General: 4 Laps (1 Forward, 2 Lateral, 1 Backwards)
MB Single Leg Rotation Throw x 3 ea. Side (Outside leg is down leg)
Suicide Run (1st Green Pole, 2nd Green Pole, 3rd Green Pole) at 70% Effort
KB Death March (1xKB) x 50′
Banded Lateral Walk x 10 Steps ea. Side (Small Band around feet; Underneath ball of the foot. Keep feet facing forward)
6 Rounds for Time:
-15 Russian KB Swings(70/55#)
-Shuttle Sprint(Down and Back Length of Rig x2)
Rest 1 minute between sets
1. DU= Keep your shoulders relaxed and mind calm. Smooth is fast.
2. Chest tall on the KB Swings, keep your shoulders rolled back and core active.
3. 6 Rounds is a lot. Coming out at 100% is a recipe for crashing hard in the later rounds. So, go at about 85-90% the first 4 rounds and then sell out the last two.
4. HAVE FUN
Foam Roll: Calves & Glutes x 1-2:00
Banded Hamstring Floss x 60s ea. Leg
Banded Lateral Opener x 45-60s ea. Side
60s Scap Retraction Planks/Push-Ups