Alpine CrossFit – CrossFit
Which WOD are you going to do? Or 2? Or all 3???
Indoor Relay Warm-Up (No Measure)
50-100′ Each Movement
Lunge (Forward and Backward)
Side Lunges (Alternating)
Standing Toe Touches
High Knee’s (Forward and Backward)
Butt Kicks (Forward and Backward)
150 Double Unders
Scale: 300 Single Skips for DU
1500m Run= 1-Mile Loop without running to Apache Steel.
Strength (not for time)
A1: Landmine Anti-Rotation (12-12-12)
Much like landmine floor to overhead, but in this movement the legs and torso remain rigid. Only the arms cross and rotate with the end of the landmine/barbell from in front & overhead to near the hip. Top arm remains straight while lower arm can bend.
6 ea. Side
A2: Side Plank Raise + Hold (6+20s ea. Side x 3 Sets )
Perform Side Plank Raises with full hip contact on floor. After the designated number of repetitions, hold in a static position for the designated time.
Metcon (No Measure)
Foam Roll Calves & Quads x 60s ea. Leg
Banded Hamstring Active Release (5s Stretch; 10s Relax x 5 Sets ea.)
Calf Raised Walk x 50′
Toes Raised Walk x 50′
Tall Lunge Hold x 60s ea. Leg
Cobra Position x 60s (Belly Breath into Floor)
Get ready for some amazing Metcons, Burritos, and Spikeball tomorrow!