Alpine CrossFit – CrossFit
We’re starting our next cycle where we are going to build on your power, speed and skill. Who acquired a new skill last cycle of hit a memorable PR?
Metcon (No Measure)
400m Run, then…
A – 5 HR push ups (no rings)
B – banded pallof press x10, switch sides each round
C – standing banded alphabet shoulder stability – “ALPINE CROSSFIT”
C – 5 knee tucks
Metcon (AMRAP – Reps)
-20/15 Cal Bike
-15 HR Push-Up
2 min Rest
RX+: Ring Push Ups
-Assault Bike: # of Cals. We want a number that you are confident that you can push hard the whole time and get it done in under a minute.
-Push-Ups: Push-Ups on knees, box or Wall.
-TTB: Knees to Elbows, Anchored Straight leg Raises on ground or Slam Balls ME(-1) in 20s
Strength (not for time)
3 Sets for Quality:
A1) Single Arm Ring Row Hold (Bottom with Square Position) x 20s
A2) Superman Hold w/ Band Around Knee’s x 30s
A3) Single Arm Ring Row Hold (Bottom with Square Position; Opposite Arm)
-Foam Roll IT Bands + High Quad x 30-60s
-LAX in Pec x 30-45s ea.
-Banded Bully Stretch x 60s ea. Arm
-Cobra x 90-120s