Friday, May 11th: CrossFit


Friday, May 11th: CrossFit

Alpine CrossFit – CrossFit

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Alpine Community! Welcome Dana Korman to the Coaching Staff! Dana has been coaching CrossFit for 3 years and is bringing her energy & knowledge to Alpine! She’ll be coaching her first classes tomorrow morning!


Warm-up (No Measure)

Warm-Up Series:

A) Partner Rowling (10 Frames; 5 ea.)

-Alternating Partners each Frame

B) 3 Rounds

2 Wall Walk

4 Kipping Motion

6 Russian KBS

8 Push-Ups

10 Lunges

C) Partner WOD Set-Up


Metcon (Time)

“The Seven” with a Partner (For Time):

Seven rounds for time of:

7 Handstand push-ups

135 pound Thruster, 7 reps

7 Knees to elbows

245 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups

This is a “You go, I go” format. Partner 1 will complete their HSPU, then partner 2 will go & finish theirs. This back & fourth will continue until 7 rounds are completed.


Handstand Push-Ups= Hand Release Push-Ups

Thruster= Lighten the Weight

K2E= Hanging Knee Tucks

Deadlift: Lighten the Weight

Burpee’s= Box Burpees

KBS= Lighten the Weight

Pull-Ups= Ring Rows

Cool Down

,: Metcon (No Measure)

Cool-Down Series:

Foam Roll Posterior Chain (Athlete Dependent)

CrossOver Recovery Series,Cool-Down Series:

Foam Roll Posterior Chain (Athlete Dependent)

CrossOver Recovery Series

Extra Gains

Have a Great Weekend!