Alpine CrossFit – CrossFit
Currently Kelli Beckish is fighting her fight with breast cancer. As a community, we support and fight with her! If you haven’t yet, head over to www.alpinecrossfit.com/gear to get your support shirt. Whenever you put that shirt on, it’s a good reminder to send Kelli and her family some words (or actions!) of support and encouragement.
Par t 1:
Partner Alt. x 2 Rounds: Partner A on AB for 12/10 Calories; Partner B Holds Plank
Part 2: 3 Rounds:
1) Banded Alphabet in OH Position (Band Orientation is even with Hand in OH Position) ea. Arm
2) Inverted Row x 10
3) CrossOver Step-Ups x 10 (5 ea.)
Gymnastics Skill Work
Handstand work. 2 options.
***Not interested in handstands: ***
-6 DB arnold press
-30 sec straight body pronated hold on GHD
-30 hand plank shoulder taps.
***Want to work on handstands:***
-10 donkey kicks (scale as needed)
-20 finger presses against wall
-20 handstand march (scales= on box->against wall->freestanding).
At the end of the three rounds: 2 min handstand walk practice
25-20-15-10-5 Pull-Ups **100m Double KB Front Rack carry(35/25 Each Arm)
BB Roll Lat Head & Triceps & Pec x 30-60s ea. Side
Banded 3-Way OH Stretch x 45-60s ea.
Forearm/Wrist Static Stretch x 60s Palms & Top of Wrist