Alpine CrossFit – CrossFit
Mark your Calendars! December 15th we will have our Alpine Holiday Party for all members and Coaches! Stay tuned in on our social media for more information!
Warm-up (No Measure)
Upper Body Warm-up A (No Measure)
KB Complex 3 Rounds (light KB)
10 Halos (5 each direction)
10 Windmills (5 each direction)
10 KB Swings
10 Thrusters (5 each side)
Strength (not for time)
A1: Shoulder Press (5-5-5-5)
A2: Pendlay Row (5-5-5-5)
A3: Weighted Plank (30s- 30s- 30s- 30s)
Metcon (AMRAP – Reps)
50 Double Unders (Scale: 30s Jump Rope) 15 Russian KBS (70/55)
Stone Walk x 60s (Every 6ft= 1 Rep)
-Score= Total Number of Reps from Stone Walk. You must complete the Double Unders & Russian Swings to RX standard to receive the RX.
Metcon (No Measure)
Posterior Chain Roll-Out x 60s
Banded Wrist/Forearm Stretch x 30-60s ea.
Cobra Stretch x 60s
Forward Fold x 60s
A1: Dumbbell Hammer Curl (10-10-10)
In a neutral grip with DB’s, curl weight from your sides to a double front-rack position, then return. Keep under control and minimize hip movement.