Thursday, June 28th: CrossFit


Thursday, June 28th: CrossFit

Alpine CrossFit – CrossFit

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Don’t forget! Everyday Warrior WOD This Saturday for Classes! 14:00 AMRAP of Bar Muscle-Ups, Burpee Box Jumps, and Double Unders!


Full Body Warm-Up AB (No Measure)

Team 400m Indian Run, then…

3 rounds building in intensity:

-100 m run

– 10 KB cossack squat

-8 plow-2-staddle

-6 push-ups to Spiderman stretch

-4 dips (or 6 push-ups)


Metcon (AMRAP – Reps)

Alt. EMOM x 15:00 For Repetitions:

1- Assault Bike x 15s Build + 15s Sprint*

2- 30s ME Burpee to Target*

3- Row x 18/15 Calories

4- T2B 2x 8 UB

5- Rest

Scored Repetitions= Calories + Burpee’s


Burpee’s= Mod Burpees w/ Box

Row= 15/12 Calories

T2B= Lying Toes to Rig x 12

Strength (not for time)

A1: Sumo Deadlift (3-3-3)

A2: Death March (DB’s) (16-16-16)

With DB’s in both hands, walk forward and with each step, perform a single leg RDL. Both DB’s must touch the floor.

A3: Side Plank Band Rows (20-20-20s)

20s ea. Side

Cool Down

Extra Gains

Metcon (No Measure)

Cool-Down Series:

Barbell Roll Hamstrings x 60s ea. Leg

Banded Hamstring Floss x 45-60s ea. Leg (Across Body)

Weighted Plank 2x60s

-During break, perform 20 Side Plank Rotations

Metcon (No Measure)

2-3 Sets for Quality:

Wall Walk to Shoulder Touch x 20s

Box Pike Leg Raises x 5 ea. Leg

Hollow Body Banded Pull-Over x 20s