Alpine CrossFit – CrossFit
Lunge w/ Rotation x 10 ea.
LONG Inch-Worm (Walk hands well past the shoulder/head) x 10 (No Push-Up)
V-Ups x 10
Dive-Bomb Push Ups (Downward Dog into Cobra and Back) x 10
Specific: PVC “Fran” 21-15-9
PVC Hollow Body Rocks + PVC Superman Extensions
Front Squat (15 min 3RM)
Ascending Fran (Time)
21 Thrusters (95lbs/65)
15 Thrusters (115lbs/85)
9 Thrusters (135/95)
10 Minute Row/AD Flush (Decrease Pace every 2:00)
Warm-up (No Measure)
Shoulder Stability + Lower-Body Flush
Lower Body Flush: 8-10 Minute Row or AD
At the start of every minute, 10s of 85% effort, then back off to conversation pace the remainder of the minute.
Shoulder Opener Series: 2-3 Rounds
10 Lying KB Arm-Bar + 45s KB Shoulder Setting ea.