Alpine CrossFit – CrossFit
Warm-up (No Measure)
Burpee Around the World (Rig)
-Athletes will line up starting at the green post, all in a plank position. The last athlete will perform a burpee, run to the front, and assume a plank position. This series will continue until the entire group as circled the rig.
KB Bottoms Up Press + Single Arm OH Lunge: 5+5 ea. Side
Single Leg Deadlift + Single Arm Farmers Carry Lunge: 5+5 ea. Side
Partner Relay: Each partner must complete each movement for 50′.
Single Leg Hops (R)
Single Leg Hops (L)
Lateral Shuffle (R & L)
For Time (6:00 Clock): 15-12-9
Deadlift Scaling: Scale Load for UB/Near Unbroken Repetitions
Handstand Push-Ups Scale:
-Pike HSPU (Box or Floor)
*Rest remaining time of the 6:00 Clock*
800m Run (Time)
Max Effort 800m Run
Rest Remaining Time after the run is complete.
For Time (12-18:00 Clock): 15-12-9
Thruster Scale= 65/45lbs
Pull-Up Scale= Jumping Pull-Ups
Extra Gains Rest Day! Today has everything you need in the class WOD’s. Take some extra time and get to feeling great before tomorrow!
Metcon (No Measure)
Foam Roll Posterior Chain x 60-90s
Banded Hamstring Floss x 60s ea. Leg
Paleo Chair + Banded OH Stretch x 2:00 (1:00 ea. Arm)
Tall Lunge Hold x 60s ea. Leg