Saturday, Feb 3rd: CrossFit


Saturday, Feb 3rd: CrossFit

Alpine CrossFit – CrossFit


The Open is less than 3 weeks away! If you would like a free t-shirt, you must register (on by the end of next week 🙂


Warm-up (No Measure)

Warm-up: 12 min AMRAP for quality

-10 kettlebell drag through planks (no rotating hips!)

-10 bird dogs (total)

-10 pallof presses (each side)

-10 monster walks (each side)

-10 single arm KB thrusters (each side)

WOD Review

Get with your partner for the day, talk about tactics (2 min), and move through 1 round to prime:

-10 Wall Balls

-10 Calorie Row

-10 burpees

-10 Wall Touches. No running? You will Assault bike this station


Metcon (AMRAP – Reps)

For max reps, 3 rounds at each station before switching to the next:

-Wall balls (20/14 Rx) (30/20 Rx+) (14/10 Scaled)

-Calorie Row


-Wall-to-wall touches (each touch is a rep)
This is a partner workout where only one partner is working at a time. Partners will switch at the top of each minute, but have only the first 50 sec of that minute to complete the work.

Scoring: the lowest score between the two partners each round will be what is recorded.

Example: For wall balls

-You get 33, 30, 32

-Your partner gets: 32, 31, 30

You would add 32, 30, and 30.

Pro tip: Keep separate totals on individual whiteboards and do math after