Monday, August 6th: CrossFit


Monday, August 6th: CrossFit

Alpine CrossFit – CrossFit

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Happy Monday Alpiners! We are over half way in our new cycle! How is everyone feeling?


Warm-up (No Measure)


2:00 Assault Bike, then… 2 Rounds

Partner A – Broad jumps the length of the gym

Partner B – bottoms up KB lunges in place

**Two rounds, partner B is done with lunges when partner A completes broad jumps and runs back and taps them out.

2 Rounds:

Partner A – 15/12 push ups

Partner B – floor to ceiling jumps (touch the floor than jump as high as possible to touch the ceiling)

**Two rounds, partner B is done when partner A finishes the push ups and taps them out


1: Metcon (AMRAP – Reps)

Part 1: AMREP

60s Max Effort Burpee Pull-Ups

*Pull-Up must start from a full hang.

-Rest 4:00

2: Metcon (AMRAP – Rounds and Reps)

Part 2: 3:00 AMRAP:

10/8 Cal AB

14 Alt DB Snatches (50/35)

-Rest 4:00

Metcon (Calories)

Part 3: 60s AMREP

Row (Calories)

-Rest 4:00

4: Metcon (Time)

For Time:

400m Run

25 KBS (55/35)

15 Box Jump Overs (24/20)

Cool Down

Metcon (No Measure)

Cool-Down Series:

AB x 3:00 Cool Down

Tall Banded Lunge x 60s ea. Leg

Banded OH Distraction x 60s ea. Arm

Acc. 3:00 Sorenson Hold

Extra Gains

Metcon (5 Rounds for time)

5x1000m at 5K w/ 60-75s Rest