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A Couple Couplets

9
Mar

A Couple Couplets

Alpine CrossFit – CrossFit

View Public Whiteboard

Warm-up

Midline Warm-up (No Measure)

1 min psoas march:

Then…

3 rounds:

30 second wall sit

10 Bow and Bends

10 bird dogs

10 side plank crunch

10 kneeling band twists

Metcon

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP:

-10 Burpess

-10 Sandbag squats

……rest 6 min….

6 min AMRAP:

-10 FR Lunge

-10 cal AB
Sandbag squats:

-4/2 inserts, scaled

-5/3 inserts, Rx

-6/4 inserts, Rx+

FR Lunge:

-65/45, scaled

-95/65, Rx

-135/95, rx+

Gymnastics Skill Work

Pistols (1-3)

1 set:

-Front-Weighted Pistol Balance x 20 seconds (right leg)

-Front-Weighted Pistol Balance x 20 seconds (left leg)

– – – – – – – –

Option 2 –

1 set:

– Pistol Squat Balance x 20 seconds (right leg)

– Pistol Squat Balance x 20 seconds (left leg)

– – – – – – – –

Followed by. . .

Option 1 –

3 sets of:

Alternating Front-Weighted Pistol Squats Negatives x 8 reps @ 41A1

– – – – – – – –

Option 2 –

3 sets of:

Alternating Pistol Squat Negatives x 8 reps @ 41A1

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