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Tuesday: March 14th, 2017

13
Mar

Tuesday: March 14th, 2017

Alpine CrossFit – CrossFit

Announcements

Don’t forget to put your guesses down for 17.4!

Warm-up

Warm-up (No Measure)

Tabata Warm-Up (2 Minutes ea. Station)

1- Air Squats

2- Hollow Body Rocks

3- Burpee’s

4- Supermans

Kettlebell Series

10 Around the Worlds ea. Direction

10 Single Arm KB Swings ea. Arm

10 Halos ea. Direction

10 Goblet Squats

10 Single Arm Push-Press ea. Arm

Mobility & Activation:

Single Arm Banded OH Stretch x 60s ea. Arm

Kneeling Banded External Rotation x 12 ea. Arm

Gymnastics Skill Work

Handstand Walk Practice (15 Minutes)

For 15 Minutes, work on your Handstand Walking Skill. See below for ideas and progressions

Wall-Walks & Holds (Working on Getting Vertical)

Wall-Walks and Shoulder Taps (Balance in the Handstand)

Kick to Handstand & Hold (Stability)

Kick to Handstand & Shoulder Taps (Stability and Coordination)

Kick to Handstand & Walk to Wall (Controlling Forward Momentum with varying distance)

Kick to Handstand and Walk

Note: If you wish to log this as a score, log either Max Shoulder taps or Max Distance

Metcon

Metcon (AMRAP – Reps)

For max reps:

3 Minutes of Assault Bike (or Rowing)

3 Minutes of Strict Handstand Push-Ups

3 Minutes of Rowing (or Assault Bike)

3 Minutes of Ring Dips

3 Minutes of Push-Ups

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