Tuesday, March 13th: CrossFit


Tuesday, March 13th: CrossFit

Alpine CrossFit – CrossFit

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Get those answers in soon! Who knows when the 5 Points will be won 😀


Full Body Warm-up D (No Measure)

8 Minute AMRAP

After two movements, complete a “Power 10” on the Assualt Bike (Sprint 10 secs)

– 15 Air Squats and 15 Push-Ups

– 3 Wall Climbs and 10 Star Jumps

– 5 Scorpions per side (on back) and 5 Scorpions per side (on stomach)

– 20 Steps Walking Lunge w Stretch (10/side) and 5 Burpees

Warm-up for Squats (No Measure)

3 Rounds:

-10 Bottom of Squat Hip Rotations

-10 each leg weighted internal/external rotations

-10 skaters

-5 jump squats



Strength (not for time)

Back Squat (6 at 70%, 2×4 at 75%, 1×2 at 80%)

-Follow each Set with a 30s Weighted Plank Hold


Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

30 Wall-Balls (20/14)

20 C2B Pull-Ups

10 Deadlifts (225/155)

Cool Down

Metcon (No Measure)


3:00 Assault Bike (Recovery)

Foam Roll Quads & Hips/Hamstrings x 60s

Banded OH Stretch x 45s ea. Arm

Accumulate 3x20s Hollow Body Holds

Extra Gains

A1: GHD Sit-Up Static Hold (30-30-30s )

Try to maintain a completely parallel position to the floor in the GHD Sit-Up Position

A2: Split Squat (Farmer Carry) (6-6-6)

In a Lunge position, go up and down on one side for he entirety of repetitions before switching. Start with non-dominant leg forward.