Wednesday, September 6th: CrossFit


Wednesday, September 6th: CrossFit

Alpine CrossFit – CrossFit


LiftUp Autism (Sept. 30th) and the 2017 Battle Series are starting soon! Head over to to learn more and to register!


Warm-up for Squats (No Measure)

3 min on AB or Rower then…

1:00 ankle mobility

3 Rounds:

-10 Bottom of Squat Hip Rotations

-10 each leg weighted internal/external rotations

-10 skaters

-5 jump squats



Strength (not for time)

Back Rack Split Squats (6-6-6-6)

Much like a back-rack lunge, but instead of removing the foot each repetition, the athlete will just go through Concentric/Eccentric with fixed foot position.


Metcon (3 Rounds for time)

3 Rounds (Rest 4 Between)

1-Mile AssaultBike

12 Kettlebell Swings (55/35)

8 Burpee Over Box (24/20)

Cool Down

Metcon (No Measure)

Accumulate 90s Side Plank (Heels, Butt, Shoudlers on Wall) ea. Side

Pidgeon Stretch x 60s ea. Side

Extra Gains

800m UB Sled Drag Walk (800m)

Walking, facing forward, dragging a sled with weight that allows you to not stop moving.