Friday, November 17th: CrossFit


Friday, November 17th: CrossFit

Alpine CrossFit – CrossFit


Don’t forget about our Thanksgiving Day modified schedule! We hope everyone has some amazing holiday plans for next week (even if it’s just eating tons of food)!


Full Body Warm-up C (No Measure)

“Rowling” 8 Rounds

Land exactly on 100m

For every 1 meter you are off +/- then do 1 burpee

3-way Overhead band stretch :30 Seconds per stretch

Hamstring Flossing :90 seconds each leg

Skill Work:

Deadbug/Midline Series with Hanging Emphasis: (No Measure)

30s ea. Deadbug Openers (Left-Left, Left-Right, Right-Left, RIght-Right; Arm and Leg)

15 Hollow to Superman Exchanges

15 Active Hanging Scapular Retractions

20 Hollow & Arch Position Hanging

Metcon (No Measure)

5-10 Minutes Banded Hips to Bar Muscle-Up Practice.

Focus on a tight kip position, closing the shoulder, and rising hips to the bar.


Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP (3:00 Work/2:00 Rest)

Start every 3:00 clock with at 60 Double Under Cash-In (Scale is 100 Single Skips). Once completed, perform as many rounds & reps of “Cindy” as you can before the 3:00 clock is up. Then, rest for 2:00. Repeat this format for 20:00 or 4 Rounds.

Note: You pick up where you left off for “Cindy”. So, if you end on 2 Rounds + 5 Pull-Ups after your 1st 3:00 interval, you begin your next on the 10 Pull-Ups to finish that round.


Banded Pull-Ups OR Ring Rows

Elevated Push Ups

Box/MB Squats

Cool Down

Metcon (No Measure)

Cool-Down Series:

BB Smash on Pec x 30s ea.

BB Lat & Tricep Roll-Out x 30s

Extra Gains

Chest Supprted DB Row (10-10-10)

400 m sand bag carry (No Measure)

Go fairly heavy