Alpine CrossFit – CrossFit
Full Body Warm-Up AB (No Measure)
5 rounds building in intensity:
-100 m run
-6 push-ups to Spiderman stretch
-4 dips (or 6 push-ups)
-2 laps KB OH Carry (One right, one left)
Strength (not for time)
Push Press (8-8-8)
Start at 60% and Build
Metcon (3 Rounds for time)
Partner Metcon: 3 Rounds ea. For Time
1.5 Mile Assault Bike
-Rest as long as it takes your partner.
– In your rest, you must perform 10 Renegade Dumbbell Rows (No Push-Up) Prior to returning to the bike.
Metcon (No Measure)
Banded Pigeon x 90s ea. Leg
Cobra Stretch x 60s
GHD Hip Extension (10-10-10-10)
Face-Down on GHD, pads are in the middle of quads to allow for an uninterrupted hip movement. Descend the upper body while maintaining a straight back. Tension should build in the hamstrings and slightly in the glutes/lower back. Achieve 90 degree’s, then return to a flat and engaged upward position (Use glutes to lock top position). Controlled the Eccentric Portion.
Wtd. If you can (Plate Hug)