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Tuesday, October 3rd: CrossFit


Tuesday, October 3rd: CrossFit

Alpine CrossFit – CrossFit


Our first Donation is IN! Thank you Leisa Austin for helping us toward our goal for Barbells 4 Boobs! We’re fundraising the whole month of October but we need more teammates to help us get to our goal of $2500 Donation.


Full Body Warm-Up AB (No Measure)

5 rounds building in intensity:

-100 m run

-8 plow-2-staddle

-6 push-ups to Spiderman stretch

-4 dips (or 6 push-ups)

-2 laps KB OH Carry (One right, one left)
Sub Indoor Shuttle Run (down & back x 2) for 100m Run if weather is bad.

Muscle-Up Gymnastics Warm-Up (No Measure)

3 Rounds

10 Hollow Body Rocks w/ MB

10 Supermans

15s Tabletop Position Hold

10 MB Bent-Over Row

10 Walk-Outs with Rotation ea. Direction

Skill Work:

Spend 10-15 Minutes Working on your Ring Kip. Focus on:

-Tight midline through kip.

-Laying back and bringing feet and hips toward rings.

-Keep your arms straight.

Sets of 3-5 Kips x 4-5 Rounds


Metcon (4 Rounds for reps)

E5MOM x 20 Minutes=

500m Row (10-15s Faster than 5K Pace)


-Scale: Toes 2 Rings or Hanging Knee Tucks

-Use remaining time in the 5 minute period as rest.

Cool Down

Metcon (No Measure)

Cool-Down Series:

2:00 Couch Stretch Each Leg

90s Cobra Stretch

Accumulate 30 Scap-Retraction Push-Ups

Extra Gains

Single Leg RDL (8-8-8)

Use box to support foot if needed. In a slightly bent-knee position, hinge forward loading glute and hamstring as far as ROM allows, then return to upright position (all on one leg). Finish entirety of reps on one leg before alternating.

FLR on Rings (Front Lean Rest) (Acc. 3:00)

Top of Push-Up Position on Rings Static Hold

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