Thursday, December 7th: CrossFIt


Thursday, December 7th: CrossFIt

Alpine CrossFit – CrossFit


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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)

Front Rack MOB:

-60s Banded Front Rack Position ea. Arm

-60s PVC Supinated Front Rack Rotations

Strength (not for time)

Push Press + Power Jerk Complex (1-1-1-1-1)

Transition from Barbell Push Press to Power Jerk in designated number of repetitions for each movement.
1 Push Press + 3 Power Jerks

-Buildin Sets


A: Metcon (AMRAP – Reps)

2:00 AMREP


-Rest 60s

B: Metcon (AMRAP – Reps)

4:00 AMREP:

Rowing Calories

-Rest 60s

C: Metcon (AMRAP – Reps)

2:00 AMREP:

Double Unders

-Scale= 5 Single Skips = 1 Rep

D: Metcon (AMRAP – Reps)

Total Repetition Count from A,B, & C.

Cool Down

Metcon (No Measure)

Cool-Down Series:

LAX Bottom of Feet & Calves x 30-60s ea.

Standing Calf Stretch x 30-60s ea. Leg

LAX in Pec x 30s ea.

Scorpion Hold x 30-45s ea. Side

Extra Gains

Metcon (No Measure)

20 Minute Recovery AB/Row