Saturday Skilllllz


Saturday Skilllllz

Alpine CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds:

400 m run

Ankle mobility on wall x5 each way

Knee to Knee–>ankle to ankle taps x10

Windmils x10

Pistols (Work up in progressions to something challenging)

Pistol progression:

-To box

-Holding the rig

-Band on rig

-Pistol on box

-Holding weight in front rack


-Barbell overhead

-For weight


Metcon (Time)


400m partner sand bag carry
RX: M/M 4 bags

F/M 3 bags

F/F 2 bags

Metcon (Time)

10 Reps to 1 rep of:

-Stone 2 Shoulder (115/70)

-OH Plate lunge (35/25)

-Double Dip Wall Balls (14/10)
RX+: S2S (135/95)

OH Plate Lunge (45/35)

WB (20/14)

RX: As written

Scaled: S2S (50/30)

Lunge (25/15) or walking lunge

No double dip WB (14/10)