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Friday, December 22nd: CrossFIt

21
Dec

Friday, December 22nd: CrossFIt

Alpine CrossFit – CrossFit

Announcements


We hope your holiday plans involve at least one of these!

Warm-up

JumpNRope (No Measure)

2 Rounds, 1 Min Each:

Single Skips

Alternating Legs Skips

Lateral Jumps

Tall Singles (Get air!)

Double/Triple Under Practice

Warm-up (No Measure)

Mobility Warm-Up:

Accumulate 60s Downward Dog

20 Scap-Retract Pull-Ups (Just the retraction; hold at top)

20 Scorpions on Stomach (Slow and Activation Focused)

Accumulate 60s Paleo Chair

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

200 Double Unders

100 Air Squats

50 Pull-Ups

25 Ring Dips

Rx+= Sub 50 Pull-Ups & 25 Ring Dips for 30 Muscle-Ups

Masters Rx= Ring Push-Ups

Masters Rx+= Standard Rx

Cool Down

Metcon (No Measure)

Cool-Down Series:

Calf-Roll Out x 60s ea. Leg

BB Pec & Tricep Roll out x 30-60s ea.

Banded Face-Pulls (5131 Tempo) x 15-20 Reps

Tip-Toe Walk x 100′

Toes-Up Walk x 100′

Extra Gains

Rest up and get ready for 12 Days of Christmas WOD Tomorrow!

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