Saturday: August 22nd


Saturday: August 22nd

Alpine CrossFit – CrossFit


The Saturday Special (No Measure)

Split up into two groups,

Relay style “race” one person working at a time.

Do the dynamic exercise down the length of the gym and run back to tag the next person in line. Everyone in your group must do that exercise before moving on to next exercise.

-high knees

-butt kickers

-crab walk

-Sampson Stretch (quality)

-bear crawl


Strength (not for time)

Prowler Push (1-1-1-1)

Work up to a heavy 50 ft push


Metcon (AMRAP – Reps)

Partner Workout:

Every 3 min for 24 min:

A: 200 m run/max burpees

B: 30 KB swings/max sumo DL high pulls (95/65)
When Partner One completes the 200m, Partner Two stops their burpees and runs the 200m.

Partner One does burpees till Partner Two returns from the run.

Once Partner two returns, both partners rest for the remainder of the 3 minutes