Practice

Alpine CrossFit – CrossFit

Warm-up

General (No Measure)

400m Run

10 Inch Worms

20 Sampson Lunge

30 Single-Leg Glute Bridge (15 ea.)

20 Hollow Body Rocks

10 Supermans
Specific Warm up:

Banded Hollow Position Openers (15-20)

Gymnastics Skill Work

Practice Kipping Pull-ups

15 Minutes to practice progressions

Hollow Body ->

Hollow and Arch ->

Hanging Kip ->

Jump to Push-Away ->

Kip and Hold ->

Full Kipping Pull-Up

Metcon

Metcon (Time)

4 Rounds

30 WB (20/14; Rx+ UB + 30/20)

20 Pull-Ups (Kipping; No butterfly)

10 Deadlifts (60-70% Max; If over 400/350lbs DL, cap at 255/185)
Rest 3 min between rounds