10
Apr
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
Cool Down
Couch Stretch: 2 Minutes Each Leg
Banded Overhead MOB x 60s ea. Arm
LAX Ball on Glutes