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Friday, June 21st: CrossFit

20
Jun

Friday, June 21st: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

**After every other movement do 5 kipping motions on the bar.**

Lunge (Forward and Backward)

Side Lunges (Alternating)

Inch-Worm

Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)

A-Skips

B-Skips

C-Skips

Bounding

Warm-up

Specific: 3 Rounds:

-10 Banded Spanish Squats

-50′ Single KB Bottoms Up Waiter Carry ea. Side

-7 Hanging Straight Leg Raise (Slow & Controlled; No Kip)

Metcon

JC (AMRAP – Rounds and Reps)

20 min AMRAP

-400m run

-15TTB

-10 DB Front Squats(50/35# each hand)

**You must complete the 400m to get the one rep that is worth.**
Performance:

20:00 AMRAP

-18/15 Cal AB

-15 MB Sit-Ups

-10 Goblet Squat (45/25#)

Cool Down

Cool Down

90-120s Foam Roll Lats

90-120s Foam Roll Quads

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