Alpine CrossFit – CrossFit
The 7th Annual Alpine Holiday Weightlifting Meet was a HUGE Success! Thank you to all our volunteers and Coaches who helped us put on an incredible event!
Don’t forget about our Holiday Party this Friday evening! Check your Inbox and RSVP ASAP!
Our 7th Annual Alpine Holiday Weightlifting Meet was a HUGE Success! Thank you to all the volunteers and coaches who helped make it possible!
Don’t forget! This Friday (December 15th) is our Alpine Holiday Party. Check your Inbox and RSVP ASAP!
Warm-up for Squats (No Measure)
3 min on AB or Rower then…
1:00 ankle mobility
-10 Bottom of Squat Hip Rotations
-10 each leg weighted internal/external rotations
-5 jump squats
Strength (not for time)
Back Squat (1×15 )
65-70% of 1RM
-Try to beat last week.
– 20×1 Tempo
Metcon (AMRAP – Rounds)
E3MOM x 12 Minutes=
10 Russian KBS (70/55)
20 Farmers Step-Ups (25/15)
Score: Every Unbroken Round (KBS & Plank) = 1 Round. Max score is 4.
Rx+= KBS (90/70) + Step-Ups (35/25)
Metcon (No Measure)
3:00 AB/Row (Recovery Pace)
Foam Roll Hips/Glutes x 30-60s ea.
Banded Lunge x 60s ea. Leg
Top of Hip-Thrust Position Hold x 60s