Friday, March 30th: CrossFit


Friday, March 30th: CrossFit

Alpine CrossFit – CrossFit

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Deload Week is Over! Even though 100 Burpee’s can be TOUGH, your body should be feeling pretty good going into this weekend.

Who’s looking forward to Ben Bartons week of programming next week?


Garbage Ball (No Measure)

Class will divide into 2 teams on opposite sides of the gym. Throughout the area, different sizes of MedBalls and Sport Balls will be placed. On 3-2-1-GO! athletes will try to “Clean the garbage” from their side of the facility onto the other teams. Balls must be carried and placed to the other side (no throwing/tossing,etc…). Once the timer stops, the team with the most garbage on their side loses and will receive a penalty.

Metcon (No Measure)

Mobility Series:

Banded Bully x 45s ea. Arm

Banded Hamstring Floss x 45s ea. Leg


100 Burpee (Time)

Max Effort 100 Burpee’s For Time

Strength (not for time)

A1: KB Bottoms Up Press + Walk (8-8-8)

Designated Reps + 50′ Front Rack Walk

A2: KB Cross-Body Row (8-8-8)

Bent-Over Row with KB; KB is rowed from opposite side of working.

Cool Down

Metcon (No Measure)

Cool-Down Series:

3:00 AB/Row Recovery Pace

Banded Lateral Opener x 60s ea. Arm

Extra Gains

CrossOver Symmetry IronScap Series (Perform 1 Series )

*See IronScap Char on CrossOver Chart*