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Friday, February 1st

31
Jan

Friday, February 1st

Alpine CrossFit – CrossFit

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Announcements

21 Days from the 2019 CrossFit Open! Who’s registered?

Warm-up

General: “Rowling” x 6 Rounds (Penalty=Hanging Straight Leg Raise)

Specific: 3 Rounds

-Alternating Single Arm/Leg V-Ups x 12

-Single Arm OH Lunges x 5 ea. Side

-3 DB Manmakers (Light, Slow and Controlled) 3

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row
Performance: 18.1 Scaled: Complete as many rounds as possible in 20 minutes of:

-8 hanging knee-raises

-10 dumbbell hang clean and jerks (25/15)

-14-cal. row

Cool Down

Light Row x 2-3:00

Banded OH Lat Stretch x 60s ea. Side (Supinated Grip)

Tall Banded Lunge x 60s ea. Leg

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