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April 17th: Practice

16
Apr

April 17th: Practice

Alpine CrossFit – CrossFit

Warm-up

Leg Warm-up A (No Measure)

2 Rounds:

2 Minutes cardio–either run or assault bike

15 Air Squats

10 Ultimate Stretch

15 Goblet Squats

10 Plow to Straddle

5 Minutes Coaches Choice Mobility

Weightlifting

Back Squat

Base this off of 70% of 1RM

12 Reps at 50% (of 70% 1RM)

10 Reps at 75%

Max Effort at 100% (of 70% 1RM)

Max Effort at 100% +/- based on 1st ME Set

In-Balance Strength

Metcon (No Measure)

3 Rounds; Rest as Needed b/w Sets

A1) Landmine Floor to OH Rotations x 8 (4 ea. Side)

A2) L-Hang x 20s (Scale: Knee Tuck w/ Plate)

A3) GHD Hip Extension x 8-10 (Slow and Controlled)

Cool Down

Couch Stretch x 2 min each side

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