Thursday, November 2nd: CrossFit


Thursday, November 2nd: CrossFit

Alpine CrossFit – CrossFit


We’d like to thank EVERYONE for contributing to our Barbells 4 Boobs Fundraiser this past month. With our community efforts, we raised over $1300 in the month of October! The campaign never stops as we will continue to share and advocate for this amazing company & cause.


Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

Lunge (Forward and Backward)

Side Lunges (Alternating)


Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)






Metcon (4 Rounds for time)

Running Intervals(Weather Dependent):

800m Run (5-10s Faster than 1-Mile Pace)

400m Run (Faster than 800m Pace)

800m Run (5-10s Faster than 1-Mile Pace; Try to beat 1st 800m)

400m Run (Faster than 800m Pace)

– 1:1 Work to Rest Ration between each run.

-We are NOT doing both Running & Row/AD Intervals. It’s one or the other.

Metcon (5 Rounds for calories)

Indoor Endurance Intervals:

3:00 On/ 3:00 off x 5 Rounds (30 Minutes)

Assault Bike and/or Rowing Intervals for Calories

Rx= Row 45/35 Calories; AB 50/40 Calories

Cool Down

Metcon (No Measure)

Cool-Down Series:

Banded Hamstring Floss x 30-60s ea. Leg

Banded Lunge Hold x 60s ea. Leg + Lunge Pulse x 10 Reps in that 60s

Extra Gains

Metcon (No Measure)

Midline Series:

10 Hollow Body Rocks

-15s Rest

Single Arm Plank x 30s Right Arm

-15s Rest

30s Arm Plank x 30s Left Arm

-15s Rest

60s Bridge Position

-Rest 1-2 Minutes x 3 Rounds