Alpine CrossFit – CrossFit
Tomorrow is the day! Dr. Antonio will be here to lead, inform, and demonstrate a wide array of information that you can use for your hips & back. “Powerhouse Hips & Back” Lecture can be utilized by any athlete! 9:00am is when the knowledge bombs begin!
Full Body Warm-up E (No Measure)
1:00 Couch or Pigeon Stretch per side (athlete choice)
1:00 each way on 3-way overhead mobility
10 Air Squats
10 Scorpions on Stomach (5/side)
10 Front Squats w Empty Bar
10 Kips on Rig or 10 Pull-Ups
Hang Power Cleans(115/75#)
Strength (not for time)
A1: Ring Dips (ME-ME-ME (AMREP -2) )
A2: Side Plank Band Rows (8-8-8)
Metcon (No Measure)
Recovery 400m Run
LAX/BB Tricep Roll-Out x 30-45s ea.
Banded Bully x 45s ea. Arm (Gentle Stretch)
A1: Dumbbell Hammer Curl (10-10-10)
In a neutral grip with DB’s, curl weight from your sides to a double front-rack position, then return. Keep under control and minimize hip movement.