Alpine CrossFit – CrossFit
We are excited to have Ian Day helping coach while the majority of the coaches are out-of-town this week.
Ian is an excellent coach and we’re thrilled to have him helping us out! Set aside time this Friday evening to get to his classes 🙂
Indoor Relay Warm-Up (No Measure)
50-100′ Each Movement
Lunge (Forward and Backward)
Side Lunges (Alternating)
Standing Toe Touches
High Knee’s (Forward and Backward)
Butt Kicks (Forward and Backward)
Warm-up (No Measure)
Goblet Carry Duck Walk x 50′ Forward, Backward, and Lateral.
Back Squat (5-5-5-5)
E2MOM x 8 Minutes= 2 Pause Back Squats + 3 Back Squats
-5 at 65%
-5 at 70%
-2×5 at 75%
Metcon (AMRAP – Reps)
Alternating EMOM x 24 Minutes (6 Rounds ea. Station)
1- R-Arm Single Arm DB DL x 8 + 50′ Walk
2- Strict Chin-Ups x 8 (3211; Rx+ = C2B)
3- L-Arm Single Arm DB DL x 8 + 50′ Walk
4- 30s ME Double Unders
-RX= 70/55lbs; RX+= 90/70
-Score= Repetitions of Double Unders
Metcon (No Measure)
Accumulate 90s Forearm Plank with Scap Retractions
Accumulate 90s Tabletop Bridge Position
A1: Bent-Over Tricep Kick Backs (12-12-12)
In a bent-over row position, extend the weight back using your tricep under control & pause at end range of motion.
A2: Dumbbell Hammer Curl (12-12-12)
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.