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Maggie 170624

23
Jun

Maggie 170624

Alpine CrossFit – Personal Training

Warm-up

Warm-up (No Measure)

-Walk to road closed sign and back (do some arm swings and leg swings, not too many, just get the blood flowing)

-3 way OH mobility

2 Rounds:

-10 bird-dogs (5 each side)

-1/2 kneeling, single arm, bottom up, KB press (5 each side) (use smallest Kettle Bell)

In-Balance Strength

A: Landmine Push Press (5-5-5)

5 each arm

https://www.youtube.com/watch?v=KtDZ52Da1Ds

B: Landmine Row (5-5-5)

5 each arm

https://www.youtube.com/watch?v=JrNeMuy0pak

Metcon

Metcon (AMRAP – Reps)

3 Rounds: work 1 min at each station for max reps, rest 2 min before the next station.

1-KB swings to eye level with #20 (https://www.youtube.com/watch?v=GYHbu2LRqD0)

2-Assault Bike for Calories

3-WB sit-ups w/ #8 (https://www.youtube.com/watch?v=cJxxsIVAQ_M)
Round 1 is 0-9 min

Round 2 is 9-18 min

Round 3 is 18-27 min

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