Alpine CrossFit – CrossFit
Check those e-mails! This months newsletter is out highlighting the Tacos & Tequila Throwdown, a new “What & Why” over Cool-Downs, and an athlete spotlight!
Warm-up (No Measure)
A) Partner MB Toss: 2 Rounds
10 Granny Toss + 5 Inch Worms
10 Lateral Toss + 16 Lunges
10 Sit-Up Toss + 10 Partner Foot-Five
B) Squat Therapy: Accumulate 30 Squats to MB
-Your first set of 5 will be at arms length away from the wall. Every 5 reps, take 1 step closer with arms straight. Your hands will climb up the wall, bringing your chest more upright every 5 repetitions. If you reach a closeness to the wall where squatting is impossible, go back to your last complete set of 5 and finish your squats.
C) Indoor Quick Relay: 1 Set
100′ High Knee’s (Forward & Backward)
100′ Butt Kicks (Forward & Backward)
100′ Bear Crawl (Forward & Backward)
5 Rounds for time of:
15 Overhead Squats, 95# / 65#
Metcon (No Measure)
LAX 1st Rib Mobility
Foam Roll Lats & Back x 45-60s
Banded Pallof Press x 20 ea. Side
Tall Lunge Hold x 60s ea. Leg
Have a great weekend!
Heads up: At the end of this month our “Extra Gains” is going to take a more competitive prep focus. We’ll have 5 themed progression days. Gymnastics, endurance, WL Technical Development, Mobility/Flexibility, and Functional Bodybuilding!