Call Us: (303) 263-2997

Monday, June 11th: CrossFit


Monday, June 11th: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard



Full Body Warm-up B (No Measure)

3 Rounds for Fun

With a partner:

7 (each person) wall ball shots over the bar Light weight ball

7 (each person) Medball toss situps to partner

7 “Low 5” Push-ups with partner

5 Minutes Mobility of your choice


Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP w/ Partner:

400m Run w/ Partner

12 Alternating DB Snatches (50/35)

8 Burpee Box Jumps (24/20)

12 T2B

-400m is completed together, alternating on the indoor tasks. Each athlete must complete the designated number of repetitions; you can alternate as you like but both must complete the assigned reps.


400m Run= 200m Run

DB Snatch= Scaled Weight

Burpee Box Jumps= Burpee Step-Ups w/ Scaled Box Height

T2B= Hanging Straight-Leg Raises OR Straight-Leg Sit-Ups

Cool Down

Metcon (No Measure)

Cool-Down Series:

Accumulate 2:00 Cobra Stretch Position

Accumulate 60s Tall Banded Lunge (OH reach)

30 Scapular Rotation/Circles (Plank Position)

20 Single Leg Hip Thrust ea. Leg (Slow and Controlled)

Extra Gains

A1: Pendlay Row (6-6-6)

Tempo: 30×2

Rest 30-60s

A2: Kneeling Single-Arm Press (6-6-6)

In a Lunge position, front rack press DB/KB to overhead then return. Pressing arm is on the Open hip side.
6 ea. Arm


Rest 60s

A3: 45 Second Sorrenson Hold (45-45-45s)

Set up on the GHD similar to the Hip Extension. Athletes will hold their position (chest parallel to the floor) for 45 seconds. Plate hugs will make this more challenging.

Leave a Reply