Alpine CrossFit – CrossFit
Kick-Start Nutrition Challenge starts next week! There’s still time to sign up: Just e-mail Nate@AlpineCrossFit.com to get registered. New athletes & current athletes welcome!
General: “Animal Walk Relays” 50-100′ ea.
Specific: 3 Rounds
Jump-Switch Lunges x 12
Bottoms Up KB Press x 5 ea. Side
Inverted/Ring Row x 10 (Supinated Grip)
Every 2 minutes, for 10 minutes:
-1 Push Press.
**Start at 3RM Pause Weight and build to heaviest. **
-15 Pull ups
-15/12 Cal Row
Alt. EMOM x 9:00:
1- 1 Wall-Walk + AMREP (-3) DB Z-Press in under 35s
2- AMREP (-2) Banded Strict Pull-Ups (non-stop moving) 3- 45s Row at 80%
(Score= 3 Rounds + Total Repetitions of Press & Pull-Up)
LAX in Shoulder (Pec Minor, Lat Head/Terres, and Deltoid)
Banded 3 Way OH Stretch + CrossOver Recovery Series