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April 19th; Practice

18
Apr

April 19th; Practice

Alpine CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-Up:

CrossOver Activation Series

Technique/Awareness

Team Relay w/ Static Holds

-Lunges + Backward Lunges/ Hold= Squat

-High Knees + Butt Kicks/Hold= Plank

-Side Lunge + Skips Back/ Hold= Bridge Up

Warm-up (No Measure)

Specific Warm-Up

-Turkish Get-Ups x 16 Reps (8 ea. Arm)

-Alternating. Light Weight

-Technique/Movement Review for Strength Session

In-Balance Strength

4 Rounds

A1) Landmine Kneeling Press x 8-10

-Rest 30-60s

A2) Landmine Row (Pronated) x 8-10

Metcon

Metcon (AMRAP – Reps)

3 Rounds: 60s On/60s Off Each Station

Assault Bike

Stone Carry & Walk (each cone is a rep)

Sit-Ups (AbMat)

Double Unders

Cool Down

Couch Stretch x 2 Min. Ea Leg.

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