Fourth of July


Fourth of July

Alpine CrossFit – CrossFit

View Public Whiteboard


Happy Fourth! Please sign-in to class so Annie has time to adjust to any athletes modifications 🙂


Warm-up (No Measure)

General: 3 rounds

-100 foot toe/heel walk

-5 squat therapy squats in rack

-10 empty barbell bent-over rows->scap pull-ups->kips

-200m jog

Warm-up (No Measure)

Specific: 3-4 Rounds

-4 OHS (Start with Barbell & Build to working weight)

– Progressions to a Pull-Up

-20s Double Under Practice


Bull (Time)

2 Rounds for time of:

200 Double-Unders

50 Overhead Squats, 135#

50 Pull-ups

1-Mile Run
In honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, was killed on May 5, 2010
To learn more about Bull click here

Metcon (Time)

Partner Bull
2 RFT: Everything Split in Half; 1 Partner Works at a Time

Metcon (AMRAP – Rounds and Reps)

Performance Bull
30:00 AMRAP

– 60s Single Skip Jump Rope (Sub= Lateral Plate Hops)

-16 Single Arm OH KB Lunge (8 ea. Side; Alt. Legs)

-6 Strict Pull-Ups (Lightest Band You Can)

-30120 Calorie AB

Metcon (AMRAP – Rounds and Reps)

Kids Bull
20 min AMRAP: you rest while partner works

-200 single unders

-50 DB Front Squats (15/10)

-50 jumping pull-ups

-50 box climb overs