Call Us: (303) 263-2997

Saturday, August 3rd: CrossFit with Dana!

2
Aug

Saturday, August 3rd: CrossFit with Dana!

Alpine CrossFit – CrossFit

View Public Whiteboard

Warm-up

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

**After every other movement do 5 kipping motions on the bar.**

Lunge (Forward and Backward)

Side Lunges (Alternating)

Inch-Worm

Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)

A-Skips

B-Skips

C-Skips

Bounding

Metcon

Metcon (Time)

Partner WOD For Time:

70/50 Calorie Row Buy In

then…

21-15-9

Thruster

Bar Facing Burpee

the…

70/50 Calorie Row Cash Out

*Partner Not Rowing holds a plank. Each Partner does 21,15,9 for ea. Movement.

Leave a Reply