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Friday, January 11th: CrossFit

10
Jan

Friday, January 11th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

General Warm-Up: Assault Bike Foam Roller Battle x 3 Rounds ea. Athlete. Who will prevail?

2 Rounds:

Neutral Banded External Rotation x 8 ea. Side

Specific Warm-Up:

KB Bottoms Up Overhead Carry x 50′ (L)

KB Single Side Death March x 50′ (L)

KB Suitcase Walking Lunge x 50′

KB Bottoms Up Overhead Carry x 50′ (R)

KB Single Side Death March x 50′ (R)

KB Suite Case Walking Lunge x 50′

3 Position Snatch Pull

E2MOM x 8:00 (4 Sets) at 80-85% Max
3-Position Snatch Pull= Just off Floor, at Knee, Mid Quad

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

-Single Arm KB Power Clean x10, right arm

-100ft Single Arm KB Front Walk , right Arm

-12/8 Cal AB

-Single Arm KB Power Clean x10, Left arm

-100ft Single Arm KB Front Walk , Left Arm

-12/8 Cal AB
Performance: 15:00 AMRAP=

-8 Briefcase Deadlift(R)

-50′ Briefcase Carry (R)

-8 Briefcase Deadlift (L)

-50′ Briefcase Carry (L)

-60s Assault Bike

Cool Down

Cool-Down:

Banded OH Stretch (Bow & Arrow) x 45-60s ea. Arm

Standing Quad Pull x 45-60s ea Leg

CrossOver Recovery Series

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