Wednesday, May 3rd


Wednesday, May 3rd

Alpine CrossFit – CrossFit


Come lift with Coach Nate at 5:30!


A: Shoulder Warm-Up (No Measure)

-400m Run/2 Minute Row

-Single arm circles (forward and backward) – 10x each arm

-Double arm circles (forward and backward) – 10x

-Lax Ball Lat Roll out

-Band Pull aparts– 20x

B: Warm-up (No Measure)

Hollow and Arch Drills into Kipping Drills
Kipping Hang

Jump up and Fall into Kip

Pause Kipping Pull-Ups (Pause at the Top)

Gymnastics Skill Work

Practice Kipping Pull-ups (Max Rep Set)

15 Minutes to practice progressions

Hollow Body ->

Hollow and Arch ->

Hanging Kip ->

Jump to Push-Away ->

Kip and Hold ->

Full Kipping Pull-Up


Metcon (Time)

5 Rounds: Rest 3 min between rounds
-20/18 Calorie Row

-8-12 Strict Pull Ups

-15 Strict Push-Ups (Rx+= Rings)

-20 Walking Lunge

Cool Down Mobility