Tuesday, May 30th (Practice Day)


Tuesday, May 30th (Practice Day)

Alpine CrossFit – CrossFit


9:00am class starts tomorrow! Remeber to sign-up, the class will hppen only if there are folks signed-in 15 min prior


A: Warm-up (No Measure)

3-4 Rounds:

-10 birddogs each side

-10 band pull aparts

-20 ” Bus Drivers” w/plate (the plate is like a steering wheel, rotated it 20 times)

-10 tricep extensions w/ plate

-200m jog w/ plate OH

B: Warm-up (No Measure)

Wall- Walks & Holds
E2MOM fo 10 min

Scaled=Wall walk to 10 sec hold

Rx=WW+30 sec Handstand march

RX+=WW+30 thigh taps

In-Balance Strength

A.: Push Press (6-6-4-4 )

Pause in the dip!


A: Single Arm Dumbbell Row (

In a bent-over position, athlete will stabilize with the unloaded arm and use the loaded arm to row the implement fully back to chest level, then return to a full hang.


A: Metcon (AMRAP – Reps)

30s On/ 1:00 Off x 3 Rounds ea. Station For Reps

1- DB Snatches (50/35)

2- Box Jump Overs (24/20)

3- AD (Calories)