Call Us: (303) 263-2997

Thursday, July 12th: CrossFit

11
Jul

Thursday, July 12th: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Announcements

WODs 1 & 2 have been released for the Alpine In-House Competition! Who’s ready to throw down for the fittest in the box?

Warm-up

Full Body Warm-up D (No Measure)

8 Minute AMRAP

After two movements, complete a “Power 10” on the Assualt Bike (Sprint 10 secs)

– 10 Plow to Straddle

– 10 pass through & round the world

– 10 Scorpions (stomach & back)

– 20 OHS/Sampson Lunge

– 10 downward dog to cobra

10:00 Kipping Pull-Up Technical Review

-Hollow & Arch (Floor)

-Hollow & Arch (Hanging)

-Hanging Kip

-Push Away Pull-Ups

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Cool Down

Extra Gains

Shotgun a Kill-Cliff & Get ready for Isabel on Friday!

Metcon (No Measure)

Cool-Down Series:

Barbell Pec Smash x 45s ea. Arm

Barbell Lat Roll x 45s ea. Arm

CrossOver Recovery Series

Leave a Reply