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MW: Wednesday

19
Sep

MW: Wednesday

Alpine CrossFit – Personal Training

Warm-up

Full Body Warm-up C (No Measure)

“Rowling” 8 Rounds

Land exactly on 100m

For every 1 meter you are off +/- then do 1 burpee

3-way Overhead band stretch :30 Seconds per stretch

Hamstring Flossing :90 seconds each leg

Skill Work:

Metcon (No Measure)

Kipping Motion (Hollow & Arch on Floor) -> Jumping Pull-Up

Wall Walk & Pike HSPU

Metcon

Metcon (No Measure)

Alternating EMOM x 12 MInutes

1. Row x 10/8 Calories

2. Hanging Knee Tucks x 8

3. Seated Press w/ DB’s

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