CrossFit: Saturday, Jan 6th


CrossFit: Saturday, Jan 6th

Alpine CrossFit – CrossFit

Have you signed up for our 6 week Nutrition Challenge?


Sign-up for Monday’s Body Comp Test here:

Sign-up fo the Nutrition Challenge Here:


Warm-up: Basic w/Cardio (No Measure)

1 Minute

Easy Bike

Active Spidermans

Chest Stretch (:30 Each Side)

:45 Seconds

Medium Bike

Active Samson

Front Rack Stretch

:30 Seconds

Faster Bike

Push-up to Down Dog

Child’s Pose

WOD Review

Warm-up (No Measure)

Movement Prep:

10 Scap Pull-ups

10 Hollow Rocks

1-3 Strict T2B

Establish Postion on Bench

5 Empty Bar Pausing Bench Press (At Top and Bottom)

Build to Lighter Weight
Once the prep is done:

1 Round

With Lighter Weight

3 T2B

5 Floor Press

7 Calorie Row

1 Round

With Workout Weight

3 T2B

5 Floor Press

7 Calorie Row


Metcon (AMRAP – Rounds and Reps)

Teams of 3:


50 Toe to Bar (Rx+=Weight Vest)

75 Floor Press (135/95)

100/70 Rowing Calories
V-ups or T2Rig

No Floor press?–>100 push-ups