Friday, November 10th: CrossFit


Friday, November 10th: CrossFit

Alpine CrossFit – CrossFit


Get those votes in for the “Who am I” Coaches interviews! As of now, Annie leads!


PVC Warm Up (No Measure)

2 Rounds, 10 of Each:

-Round the worlds

-Pass Through


-Leg Swings

-Sampson Stretch

Warm-up (No Measure)

2-3 Rounds

20 Alt. Jump Ropes

5 Kipping Motion

3 Inch Worms


Metcon (Time)

4 Rounds

60s Single Unders

10 Strict T2B

2 Wall Walks

60s Rest

-For Overall Time

Strength (not for time)

Shoulder Press (5-5-3-3)

Pendlay Row (8-8-8)

Cool Down

Metcon (No Measure)

Cool-Down Series:

Banded 3-Way OH Stretch x 45s ea.

Scapular Retraction Push-Ups x 20 Reps (For quality)

Extra Gains

A1: Dumbbell Hammer Curl (10-10-10)

In a neutral grip with DB’s, curl weight from your sides to a double front-rack position, then return. Keep under control and minimize hip movement.

A2: Tricep Extension (Standing) (10-10-10)