Wednesday: March 22nd, 2017


Wednesday: March 22nd, 2017

Alpine CrossFit – CrossFit


Coach Nate is in the lifting room at 5:30 tonight!


Warm-up (No Measure)

Team Relay Warm-Up with Static Holds:

-Lunge/ Paleo Chair

-Side Lunge/ Plank Position

-Bear Crawl/ Bridge Position

-High Knee’s + Butt Kicks/ Hollow Body

-Broad Jumps/ Supermans

While one athlete completes the relay drill, the next in line will hold the paired position until their return.

MOB: 60s Hold each Station

-Lying KB Shoulder Setting

-Side Plank (On Hand) ea. Side

-Hamstring Floss


A: Metcon (AMRAP – Rounds and Reps)

In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…

As many rounds and reps as possible in 10 minutes of:

10 Push Press (115/75 lbs)

5 Burpees Over the Barbell

-Rx+ = 135/95 & Bar Facing Burpee’s

-Rest 5 Minutes, and then….

B: Metcon (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 10 minutes of:

Row 150 Meters

15 Russian Kettlebell Swings (heavy)

Cool Down Mobility

Spend 60-90s each Mobility Station:

– Lacrosse Ball in Glute ea. Side

-Barbell Head Internal/External Rotation Release