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Friday, January 4th: CrossFit

3
Jan

Friday, January 4th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

General: Partner AB x 3 Rounds:

Each Round 1 Partner will be accumulating Calories on the Bike while the other performs a task. Then swtich.

Round 1: Task is 15 MB Cleans + OH Carry Around the Rig

Round 2: Task is Inch-worm 50′ + 50′ Crab Walk

Round 3: Task is Knee Tuck Hang From the rig for 30s Accumulated (If you break before, your time stops but partner keeps riding)

Specific: 2 Rounds:

10 DB Front Rack Tricep Extensions + 10 Double Waiter Carry Front Rack Lunges

15 Banded Pull Through

Metcon (Time)

For Time:

-25 Bar Face-Burpee’s

-30/25 Cal Bike

-50 Squat Cleans(96/65)

-30/25 Cal Bike

-25 Bar Face-Burpee’s

-30/25 Cal Bike
Performance:

3 Rounds (60s Rest b/w Rounds)

-10 Burpee’s to 6in Target (Bar out of reach)

-20/15 Calorie Bike

-15 Goblet Squats (70/53) -10 Burpee’s to 6in Target

Cool Down

Light AB x 2-3:00

Foam Roll Quads x 60s ea. Leg

Glute Roll Out x 45-60s ea. Side

Paleo Chair Hold x 2:00 Accumulation

Deep Lunge x 60-90s ea. Side

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