Friday, March 5th: CrossFit


Friday, March 5th: CrossFit

Alpine CrossFit – CrossFit

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TGIF Athletes! Don’t forget, we’ll be posting supplemental running for Saturdays to help improve those mile times! Tomorrow is supposed to be warm but might rain, so we’ll always have an indoor modification.


Warm-up (No Measure)

General: Tabata x 2:00 ea.

-Assault Bike at 75%

– Ski Erg

Specific: 3 Sets

Banded Internal & External Rotation at Neutral (Across Chest) x 5 ea.

Top of Dip Hold x 10s + Bottom of Dip Hold x 10s

Banded Face-Pull x 15

Metcon (No Measure)

4 Sets:

A1) Ring Bicep Curls x 8 @31X1

A2) Box/ Matador Dips AMREP -3 @3111

A3) Banded Glute Bridge x 30-40s

Metcon (Time)

6 Rounds for time:

-6 UB Pull ups(RX+ =CTB)

-7 Push ups on DBs

-8 Renegade Rows, each arm(50/35#)(No push up on renegade rows)

**Rest 60s between sets. **

**Goal is for each set to be quick and UB.**

-5 Sets

-10 Push-Ups

-10 Ring Rows

-30s Arms Only Assault Bike

**Rest 60s between sets.**

Cool Down

-Light AB x 3:00

-Banded 3-Way OH Stretch x 45s ea.