Alpine CrossFit – CrossFit
Attention! A little change up to our Memorial Day Murph Schedule. Heats will run every 45:00 starting at 8:15am on Monday. Plan accordingly and make sure you have scales in mind. These can be movement scales or scaling the volume. ,Attention! A little chan
Running Warm-up (No Measure)
3:00 AB or Row, then….
4*30 Figure 4 practice (https://www.youtube.com/watch?v=bHU2CGDmswM)
4*30 sec seated arm swings
4*30 sec banded fall w/arms and legs driving
Metcon (3 Rounds for time)
-Rest 2:00 b/w Efforts
-Goal is Sustainable Pace
Strength (not for time)
A1: Ring Rows (ME-ME-ME (Tempo: 20×1))
Rest 30s after set.
A2: Banded Push-Ups (ME-ME-ME )
Rest 60-90s after set.
ME-2 (Save 2)
Metcon (No Measure)
Barbell Roll Forearms (Be gentle) x 45-60s ea.
Banded OH Distraction x 45-60s ea. Arm (Reposition every 10-15s)
Lying Banded Hamstring Stretch: 3x5s Hold (10s Relax) ea. Leg
Spend 15-20 Extra Minutes on Body Maintenance.