Friday: March 17th, 2017


Friday: March 17th, 2017

Alpine CrossFit – CrossFit


Good luck to everyone as they take on this awesome re-test workout! Sorry I can’t be there to cheer you all on, but I know you’ll do amazing! -Coach Nate


Warm-up (No Measure)

16.4/17.4 Preparation Warm-Up

General Warm-Up:

3 Minute Row

-Every 30 seconds, 3 Hard & Full Pulls with smooth return.

15 Straddle to Plow

15 Samson Lunge with Elbow Drop

15 Inch-Worms


-Banded Hamstring Floss x 45-60s ea. Leg

-Banded Lunge x 60s ea. Leg

-Single Arm Banded OH Stretch x 45s ea.

Specific Warm-Up:

3-5 Rounds

5 Deadlift (Progress Weight Up to WOD Weight)

5 Wall-Balls (20/14)

3 Calorie Row

3 Handstand Push-Ups (Practice Kick to Handstand Position for Open Standard as well as heels extending over measured line).


A: CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups