Saturday, February 23rd: “Morrison” A Community WOD


Saturday, February 23rd: “Morrison” A Community WOD

Alpine CrossFit – CrossFit

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This workout was written by our very own Youth Athlete, Ava Sugar for her family friend who passed away. She was a mother of 4 (Ages of her children are the rep scheme) who fought 2 bouts of her illness with remission from the first round (2 Rounds w/ Rest). Ava wanted to honor her and we can do just that!


Warm-up: Basic w/Cardio (No Measure)

1 Minute

Easy Bike

Active Spidermans x 20

Chest Stretch (:30 Each Side)

:45 Seconds

Medium Bike

Active Samson x 20

Front Rack Stretch

:30 Seconds

Faster Bike

Push-up to Down Dog x 20

Child’s Pose x 45-60s Active


“Morrison” (2 Rounds for time)

2 sets of:

4 rounds:

-9 burpee box jump overs(24/20″)

-13 heavy DB snatch(70/50)

-15 call assault bike

-17 kettle bell swings(53/35)

**Rest 5 minutes between sets.**
Performance: Same scheme

-9 burpee with hands on box and step up

-13 dB alt snatch (35/20)

-9 cal assault bike

-13 kB swings (35/20)