Friday, May 25th: CrossFit


Friday, May 25th: CrossFit

Alpine CrossFit – CrossFit

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FINAL MURPH ANNOUNCEMENT! Heat times on Monday are at 8:15am, 9:00am, 9:45am. We’ll be hanging out drinking Kill-Cliff & maybe some Spikeball afterward. Weather looks great for an amazing community event!


Full Body Warm-Up AB (No Measure)

Team 400m Indian Run, then…

3 rounds building in intensity:

-100 m run

– 10 KB cossack squat

-8 plow-2-staddle

-6 push-ups to Spiderman stretch

-4 dips (or 6 push-ups)


Metcon (Time)

For Time:

30 cal AB buy in

Right into

12-10-8-6-4 DL(205/135)

4-6-8-10-12 CTB

Right into.

30 Cal AB cash out.


Metcon (No Measure)

4 sets:

-30s star plank;Right side

Rest 15s

-30 Superman hold

-Rest 15s

30s Star plank; Left Side

Rest 15s

-30s Hollow body Rockers.

Rest 90s

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Posterior Chain (Glute & Lat Focus) x 60-90s

Banded Pidgeon Stretch x 45-60s ea.

Extra Gains

Get outside and enjoy the sunlight!