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Friday, August 24th: CrossFit

23
Aug

Friday, August 24th: CrossFit

Alpine CrossFit – CrossFit

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Announcements


Best of luck to Steve & Garik as they head to West Virginia to take on the Spartan National Championship! ,Best of luck to Steve & Garik as they head to West Virginia to take on the Spartan National Championship!

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

then….

2×10 Banded Pallof Press ea. Side

-Feet Spread, Feet together, Feet In-Line, or Inside Foot Up (TOUGH!)

Banded Face-Pulls x 20 (2121)

Metcon

Metcon (Time)

3 Rounds for total Time:

-20/15 Cal Row

-15 Lateral Burpees over the Erg

Rest 2:00 after each round

In-Balance Strength

A1: Dumbbell Hammer Curl (12-12-12)

In a neutral grip with DB’s, curl weight from your sides to a double front-rack position, then return. Keep under control and minimize hip movement.

A2: Banded Face-Pulls (10-10-10)

Tempo: 2222

A3: Banded Tricep Extension (15-15-15)

Cool Down

Metcon (No Measure)

Cool-Down Series:

Barbell Roll Out: Tricep & Lat Head x 30-60s ea. Side

Banded Bully x 45-60s ea. Arm

Deep Lunge (Chest on/over knee) x 90s ea. Leg (Back leg remains straight)

2 Sets:

GHD Hip Extension x 8 + 10s Hold at Top on Final Rep

Single Arm Farmers Carry x 100′ ea.

Extra Gains

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