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Maggie 170701


Maggie 170701

Alpine CrossFit – Personal Training


A: Warm-up (No Measure)

5 min Assault Bike


3 rounds:

5 knee push ups. Instead of kneeling, place a foam roller just above your knees

5 sit-ups

Metcon (3 Rounds for calories)

3 Rounds: 2 min on/3 off

10 KB swings (#25)

20 walking lunges (10 each leg)

Max calorie Assault Bike
Record a separate amount of assault bike calories of each round. Work 2 min, rest 3 min after each round

In-Balance Strength

Death March (DB’s) (20 steps-20 steps-20steps)

With DB’s in both hands, walk forward and with each step, perform a single leg RDL. Both DB’s must touch the floor.
15 lbs DB

Dumbbell Bench Press (10-10-10)

Work to a heavy weight

Dumbbell Bench Press (10-10-10)

Work to a heavy weight

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