Wednesday, February 7th: CrossFit


Wednesday, February 7th: CrossFit

Alpine CrossFit – CrossFit



Full Body Warm-up C (No Measure)

“Rowling” 8 Rounds

Land exactly on 100m

For every 1 meter you are off +/- then do 1 burpee

3-way Overhead band stretch :30 Seconds per stretch

Hamstring Flossing :90 seconds each leg

WOD Review

Kipping Pull-Up Warm-Up (No Measure)

Skill Progression (3-5 Repetitions x 2-3 Rounds each)

Hollow and Arch Drill (On Floor)

Hollow and Arch Drill Hanging

Jump to Push-Away into Kip

Big Kip Practice (Hips up!)

Kip Pull Up Singles


Metcon (AMRAP – Reps)

Alt. EMOM x 24 Minutes:

1- 15 Wall-Balls (20/14)

2- 30s ME C2B Pull-Ups

3- 45s Row at (1100/900 Cal/hr Pace)

4- ME T2B in 30s

Score= Total Reps between C2B and T2B.

Cool Down

Metcon (No Measure)

Cool-Down Series:

3:00 Row/AB for Recovery

CrossOver Recovery Series (Take your time!)

Extra Gains

Pendlay Row (5-5-5-5)