Alpine CrossFit – CrossFit
LiftUp Autism (Sept. 30th) and the 2017 Battle Series are starting soon! Head over to AlpineCrossFit.com to learn more and to register!
Warm-up for Squats (No Measure)
3 min on AB or Rower then…
1:00 ankle mobility
-10 Bottom of Squat Hip Rotations
-10 each leg weighted internal/external rotations
-5 jump squats
Strength (not for time)
Back Rack Split Squats (6-6-6-6)
Much like a back-rack lunge, but instead of removing the foot each repetition, the athlete will just go through Concentric/Eccentric with fixed foot position.
Metcon (3 Rounds for time)
3 Rounds (Rest 4 Between)
12 Kettlebell Swings (55/35)
8 Burpee Over Box (24/20)
Metcon (No Measure)
Accumulate 90s Side Plank (Heels, Butt, Shoudlers on Wall) ea. Side
Pidgeon Stretch x 60s ea. Side
800m UB Sled Drag Walk (800m)
Walking, facing forward, dragging a sled with weight that allows you to not stop moving.