Friday, July 7th (Competition Day: “Jackie” + Auxillary)


Friday, July 7th (Competition Day: “Jackie” + Auxillary)

Alpine CrossFit – CrossFit


Upper Body Warm-up A (No Measure)

KB Complex 3 Rounds (light KB)

10 Halos (5 each direction)

10 Windmills (5 each direction)

10 KB Swings

10 Thrusters (5 each side)

Gymnastics Skill Work

Practice Kipping Pull-ups (15 minutes)

15 Minutes to practice progressions

Hollow Body ->

Hollow and Arch ->

Hanging Kip ->

Jump to Push-Away ->

Kip and Hold ->

Full Kipping Pull-Up


Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Cool Down

400m Cool Down +

Banded Pidgeon x 90s ea. Leg +

Banded 3-Way Overhead Stretch x 30s ea.

Extra Gains

Chest Supported DB Row: 3×12

Accumulate 3 Minutes Chinese Plank