Friday, April 13th: CrossFit


Friday, April 13th: CrossFit

Alpine CrossFit – CrossFit

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Week 1 of Strong, Stable & Sustained is DONE! Excellent work by all athletes this week!


Full Body Warm-up E (No Measure)


1:00 Couch or Pigeon Stretch per side (athlete choice)

1:00 each way on 3-way overhead mobility


2 Rounds

10 Air Squats

10 Push-Ups

10 Scorpions on Stomach (5/side)

10 Front Squats w Empty Bar

10 Kips on Rig or 10 Pull-Ups


Metcon (AMRAP – Rounds and Reps)

Partner 20:00 AMRAP

5 Pull-Ups (Kipping)

8 Burpee over Bar

10 Hang-Power Clean & Jerk (95/65)

400m Run

-Each Partner Completes the designated repetitions. The 400m run is as a team holding a band.

Cool Down

Metcon (No Measure)

Cool-Down Series:

Banded Lateral Opener x 45s ea. Arm

Banded Hamstring Stretch x 45s ea. Leg

Paleo Chair Accumulation x 2:00

Extra Gains

A1: Bent Over Row (8-8-8)

20×1 Tempo

A2: GHD Situps (15-15-15)