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Friday, April 12th: CrossFit

11
Apr

Friday, April 12th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Champion is tomorrow! This workout is to celebrate the beautiful life of Becky Conzelman and encourage all of us to spread her infectious positivity

Warm-up

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

Lunge (Forward and Backward)

Side Lunges (Alternating)

Inch-Worm

Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)

A-Skips

B-Skips

C-Skips

Bounding

Warm-up (No Measure)

Specific: 3 Rounds

A1) Shoulder 3-Cone Drill x 5 Passes ea.

A2) Single Leg Box Squat x 5 ea.

A3) Banded Lateral Walk x 25′ ea. Direction

Metcon (5 Rounds for time)

Every 6 minutes, for 30 minutes(5 Sets):

-12 Alt DB Snatch(50/35#)

-12 Alt Step-ups with DB

-12 Box Jumps w/step down(24/20″)

-400m Run or 500m Row

**You are going to keep track and record how long each round took.**
Performance:

5 Sets:

-45s Assault Bike at 80% Pace

-50′ Single Arm KB OH Walk ea. Arm

-45s Alt. Step-Ups

-12 KB Sumo-DL High Pull

**Rest 2:00**

Cool Down

-4 minute AB 400m Walk

-90s pigeon stretch, each leg

-90s Quad Foam Roll, each leg

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