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Friday, December 15th: CrossFit

14
Dec

Friday, December 15th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Don’t forget! Holiday party tonight so NO EVENING CLASSES! Our last class for the day will be our Noon class.

Warm-up

PVC Warm Up (No Measure)

2 Rounds, 10 of Each:

-Round the worlds

-Pass Through

-OHS

-Leg Swings

-Sampson Stretch

Clean and Jerk Warm up (No Measure)

2 Rounds, 6 Reps each:

-Clean grip Romanian DL

-Clean Pull

-Front Squat

-Hang Clean and Press

-Clean and Push Jerk

—-Add Weight—–

-Power Clean and Push Jerk

-Clean and Jerk

Metcon

Metcon (Time)

For Time: 10-8-6-4-2

Hang-Full Cleans (135/95)

Box-Facing Burpee’s (24/20)

Toes 2 Bar

-Rest 60s between a full set. Final time minus 4 Minutes of rest is your score.

Rx+= 155/105

Scales:

-Clean Weight

-Lower Box & Modified Burpee

– Lying Toes 2 Rig

Cool Down

Metcon (No Measure)

Cool-Down Series:

AB/Row x 3:00 at Recovery Pace

Banded OH Stretch x 60s ea. Arm

Forearm Roll-Out x 30-60s ea. Arm

Banded Wrist MOB x 30-60s ea.

Extra Gains

Get ready for the HOLIDAY PARTY TONIGHT!

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