Alpine CrossFit – CrossFit
New Programming Cycle! Keep any eye out for our next “Chase the Stimulus” video explaining our primary focuses for the next 8 weeks.
Warm-up (No Measure)
General: “Rowling” w/ Partner (Partner Holds Plank; Penalty = Skater Lunges ea. Leg)
Alt. EMOM x 12:00:
1) 8 Up Downs (Hold at ends x 2-3s Pause ea.)
2) Lunge w/ Palms to Floor + Thoracic Rotation x 10 Steps (5 ea.)
3) Floor to Ceiling Jumps x 25s
4) Bottom 1/4 Squat Jumps x 20s
Back Squat (1×1.1)
15 minutes to find two heavy singles at the same weight.
Performance: Est. Heavy 3-Rep Box Squat in 15:00
And our first Benchmark OG WOD is for Brad Williams!
Paint The Fence (Time)
10-8-6-4-2 Back Squats(165/110)
**After every set of Back Squat you must complete 250/200m Row.**
**Back Squats are taken from the gound.**
10 Goblet Squats (70/53)
60s Row at 80%
x 3 Rounds
**Score is for Overall Time including rest.
-Light AB/Row x 2-3:00
-Foam Roll Squats & Lower Back.
-Accumulate 60-90s Kneeling Sit on Feet
-60-90s Cobra Stretc