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Monday, Practice: April 3rd

2
Apr

Monday, Practice: April 3rd

Alpine CrossFit – CrossFit

Warm-up

-400-800m Run (500m Row)

-3 Rounds

-5 Inch Worms

– 10 Samson Lunge w/ Deep Stretch

– 5 Hanging Kips

Specific Warm-Up/WOD Set-Up

– 2-3 Practice Rounds of 5 Repetitions each Movement

Metcon

Metcon (Time)

4 Rounds:

-15 Wall Ball Sit-Up

-12-15 Push-Ups (Rx+ = Ring Push Ups)

-12-15 Strict Pull-Ups (Rx+ = Wtd. & UB)
Rest 30s after each movement, 60s after each round

In-Balance Strength

Three Rounds: (Rest 60s between each)

-Single Arm DB Z-Press x 10-12 ea.

-Single Arm DB Row x 10 ea.

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