Alpine CrossFit – CrossFit
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Warm-Up: 500m Row
-PVC Pull-Downs (Banded w/ PVC) x 10/ 5
-CrossOver OHS w/ 2s Pause in Bottom
-10 Ring Rows w/ Rotation (Neutral to Supinated Grip)
Max UB Pull up Test.
**May be Butterfly or Kipping.**
5 Rounds for time:
Points of Performance:
1- PACE! Control your rounds with going almost too light on the first round. 2- If your row pace makes the OHS break more than once, it’s too fast!
3- OHS weight should be a non-hesitation weight…it’s 75 Reps!
-Foam Roll Bac & LAX Sub-Scapular/Lower Trap In Shoulders (2-3:00)
-Back on Wall Shoulder Slides to OH Extension x 15-20 Repetitions (Slow and Controlled)
-45-60s Internal Rotation Stretch+ Paleo Chair x 3:00 Accumulation