Monday, November 6th: CrossFit


Monday, November 6th: CrossFit

Alpine CrossFit – CrossFit


Don’t forget! This Saturday is Veterans Day and our “3 Wise Men” Tribute Workout.


JumpNRope (No Measure)

2 Rounds, 1 Min Each:

Single Skips

Alternating Legs Skips

Lateral Jumps

Tall Singles (Get air!)

Double/Triple Under Practice

Warm-up (No Measure)

2 Rounds:

10 Ultimate Stretch

10 Inch-Worms

10 Plow 2 Straddle

10 Scapular Pull-Ups

10s Top of Dip Hold


Metcon (AMRAP – Reps)

Alt. EMOM x 20 Minutes (4 Rounds ea. Station)

1- 30s ME Double Unders

2- 5-7 UB Strict Pull-Ups

3- 5-7 UB Strict Dips

4- 15 Russian KBS (70/55)

5- 20 UB Wall-Balls (20/14; Rx+ = 30/20)

Keep the same scale throughout the 20 Minute EMOM. Score is Double Under Total Reps BUT please report your Pull-Ups/Dip numbers below.

2: Pull-ups (7-7-7-7)

3: Ring Dips (7-7-7-7)

Cool Down

Metcon (No Measure)

Cool-Down Series:

Barbell Pec Roll-Out x 30-60s ea. Arm

LAX Ball Under Trap x 30-60s ea. Arm

Banded Lateral Opener x 60s ea. (Across Chest & Opening Chest)

Extra Gains

CrossOver Symmetry IronScap Series (Complete Series )

*See IronScap Char on CrossOver Chart*