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Friday, April 20th: CrossFit

17
Apr

Friday, April 20th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Full Body Warm-up C (No Measure)

“Rowling” 8 Rounds

Land exactly on 100m

For every 1 meter you are off +/- then do 1 burpee

Warm-up (No Measure)

2 Rounds

Banded Pull-Through x 10

Inch-Worm x 5

Air Squat x 10

30s Jump Rope

Metcon

Metcon (Time)

For Time (5:00 Cap):

30 Heavy WB For Time (30/20lbs)

Strength (not for time)

15:00 Clock

A1: Sumo Deadlift (6-6-6)

Tempo: 30×1

Start sets where you ended last week.

Rest 30s Before A2

A2: Strict Toes-To-Bar (ME-ME-ME)

AMREP -3 (Save 3)

Rest 30s before A3

A3: Death March (DB’s) (16-16-16)

With DB’s in both hands, walk forward and with each step, perform a single leg RDL. Both DB’s must touch the floor.
Rest 90s before Returning to A1

Metcon

Metcon (Time)

For Time (5:00 Cap)

60 Wall-Balls for Time (20/14lb)

Cool Down

Metcon (No Measure)

Cool-Down Series:

3:00 AB/Row

Foam Roll Quads/Hips x 60-90s

Single Leg Hip Thrust Hold x 30s ea.

Banded Lateral Opener x 45s ea. Arm

Extra Gains

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