Tuesday, March 6th: CrossFit


Tuesday, March 6th: CrossFit

Alpine CrossFit – CrossFit

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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

Skill Work:

Metcon (No Measure)

Skill Work: Handstand Push-Ups

1) EMOM x 3:00

– Kick to Handstand on Wall x 15s (Sub: Headstand OR Pike Position)

2) EMOM x 3:00

-HS Negative x 3 (Kick to HS and Lower Under Control; Sub= Box/Floor Pike HS Negative)

3) EMOM x 3:00

-3-5 Kipping HSPU (At most, 45lb Plate + AbMat for Height; Scale= Higher Box/Floor Pike HSPU x 3)


Metcon (AMRAP – Reps)

20 Minutes:

1- 30s ME Wall-Balls (20/14)

2- 3 Strict Chin-Ups + 6-10 UB Kipping Pull-Ups (Rx+= C2B)

3- 20s ME Double Unders

4- 40s Row at 5K Pace (Almost recovery pace)

-Overall Score is WB + DU Repetitions combined.

Cool Down

Metcon (No Measure)

Cool-Down Series:

3:00 AB or Row at Recovery Pace

Foam Roll Quads x 30-60s ea.

Banded Lunge x 60s ea. Leg

Banded OH Stretch x 45s ea. Arm

Extra Gains

A1: Bent Over Row (10-10-10)

A2: Ring Dips (ME-ME-ME )

Hollow Body Hold (20-20-20s)

Lying on ground. Hold a static Hollow Body position for the designated time.