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Athlete Development

25
Jun

Athlete Development

Alpine CrossFit – Sport

View Public Whiteboard

Warm-up

10 min Warm-up (No Measure)

400 m slow jog:

12 Each:

Jumping Jacks

Horizontal and Forward Leg Swing

Squat Toe touches

Lunges With Twist

Supine Hip Bridges

Fire Hydrants

Iron Cross

Push-Ups

Sit-Ups

Supermans

Strength (not for time)

Metcon (Distance)

5 rounds for max height:

-5 sandbag hug squats

-2 max height vertical jumps(against the wall to measure)

Metcon

If you fail before 10 minutes, you must keep working

Suicide Survival (AMRAP – Rounds)

Every minute on the minute till failure:

-3 shuttle sprints (green pole to green pole)

-4 Burpee box jump overs

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