Wednesday, January 2nd: CrossFit


Wednesday, January 2nd: CrossFit

Alpine CrossFit – CrossFit

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Endurance Class WOD!


General: “Rowling” x 4 Rounds (Penalty= Burpee’s)

Specific: 3 Sets:

-Band Around Feet Side Steps x 10 ea. Side

-Bear Crawl 100′ (Forward & Backward) w/ Cone on Back (If Cone falls off, 3 Burpee Penalty)

-20s Bottom Spanish Squats (for 20s, go up & down in the bottom half of the spanish squat)

Back Squat (12:00 to Find Heaviest 3-Rep (At just below 90))

Metcon (Time)

Rowing Intervals/Assessment: 500/400/300/200/100m Row (Rest 1:1) Performance WOD: Same as Competition
Performance WOD: Same as Competition

Cool Down

Light Row x 2-3:00

2 Set:

Foam Roll Quads & Upper Back (Focus on Extension & Flexion)

Couch Stretch OR Banded Lunge x 60-90s ea. Leg

Bottom FLR Position x 30s Hold x 2-3 Sets

60-90s of Cobra Stretch


Metcon (6 Rounds for reps)

Part 1:

90s On/90s Rest x 6 Rounds

Rounds 1-3:

20/18 Cal. AB

AMREP Burpee’s

Rounds 4-6:

20/18 Cal. AB

AMREP Kettlebell Swings (53/35)

Metcon (Distance)

24:00 Rowing Intervals

3:00 5K Pace (+3-5s)

2:00 5K Pace

1:00 5K Pace (-3-5s)

x 4 Sets