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Friday, December 7th: CrossFit

6
Dec

Friday, December 7th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Friday means…..Tomorrow is the Alpine In-House Competition & Holiday Party!

Warm-up

General: 100m Row Legs Only/ 100m Row Arms & Back Only/ 100m Full Pulls

Part 2: Alt. EMOM x 6

1: 3 DB Man-Makers (Light)

2: 8 Banded External Rotation ( Across Chest) ea. Arm

Gymnastic Primer

Gymnastics primer:

9 min EMOM

1-30 sec PVC pipe bender (Pulse a pvc pipe i|n end range of motion on C2B)

2-4 reps C2B negatives @ 30A1 (assisted c2b*5)

3-Baby butterfliesx10 (inverted c2b holdx30 sec)

Metcon (AMRAP – Rounds and Reps)

12 min Alt EMOM:

Mintute 1= 6 CTB + 20s Shoulder Plank Minute

2=45s Row @ 1100/900 cal/hr Pace

|Rest 5 minutes|

10 min AMRAP:

10-20-30… DU

3-6-9,etc..15 Back Squats(135/95 Taken from the ground)
Performance Part 1: 12:00 Alt. EMOM=

1) AMREP Strict Chin-Ups (-2) in 20s =20s Shoulder Plank

2) 45s Row at 1000/800 Cal/hr Pace)

-5:00 Rest

Part 2:

10:00 AMRAP:

60 Single Skips (Jump Rope)

3 Back Squats (75%; Out of Rack)

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