Wednesday, February 21st: CrossFit


Wednesday, February 21st: 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


Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP at 75%

30 Double Unders

15 T2B

20 Wall-Ball (20/14)

Strength (not for time)

A1: Seated Z-Press (12-12-12)

Seated on the floor with legs straight, press implement overhead maintaining midline tension. Do not lean back!
6 ea. Arm

A2: Bent-Over Supinated Row (10-10-10)

In a bent-over position (back flat/chest parallel to floor) turn grip supinated (palms up) and grip the barbell. In a straight line, retract scapula and pull the barbell into mid-chest. Then return to the floor.

A3: Ring Plank (45-45-45s)

From low rings, hold a steady plank position for the allotted time

Cool Down

Metcon (No Measure)

Cool-Down Series:

LAX or Barbell Pec Roll Out x 30-45s

Accumulate 60s Side Plank (on wall) ea. Side

Extra Gains

Metcon (No Measure)

Assault Bike Recovery x 20-30 Minutes

-Focus on Breathing and maintaining a slightly elevated pace (M=200-250w/ F= 150-200w)