Alpine CrossFit – CrossFit
A: Warm-up (No Measure)
AD/Row x 5 Minutes
2-Minute Tabata Plank Series (20s Work/10s Rest x 4 Rounds) ea.
-Right Side Plank
-Left Side Plank
B: Metcon (Calories)
Alternating EMOM x 12 Minutes (4 Rounds Each)
1- AD Sprint x 20s (Calories)
2- Wall Walk to Handstand Hold x 30s
3- Arching SlamBall Throws x 6
A1: Turkish Get Up (4-4-4)
A2: Bottoms Up Kettlebell Walk (45′-45′-45′)
Holding a single Kettlebell in the front rack position by the handle. The Bell portion is inverted over the top of the knuckle. Athletes will walk with this position held for a pre-determined amount of distance.
45′ Each Arm.
Cool Down Mobility
2-3 Minute Hold in Each Position
-Pidgeon Stretch ea. Leg (Add Band for more tension)