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Friday, June 22nd: CrossFIt

21
Jun

Friday, June 22nd: CrossFIt

Alpine CrossFit – CrossFit

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Announcements

MOVIE NIGHT TONIGHT! Jumanji (2017) will start up at 7:00pm this evening after our final class. Bring a lawnchair and we’ll provide the popcorn!

Warm-up

Warm-up: Basic w/Cardio (No Measure)

1 Minute

Easy Bike

Active Spidermans x 20

Chest Stretch (:30 Each Side)

:45 Seconds

Medium Bike

Active Samson x 20

Front Rack Stretch

:30 Seconds

Faster Bike

Push-up to Down Dog x 20

Child’s Pose x 45-60s Active

Metcon

Metcon (AMRAP – Reps)

3 Rounds for Repetitions:

6:00 AMRAP

400m Run

15 Box Jump Overs (24/20″)

15 Ring Dips

15 Front Squats (135/95)

AMREP Double Unders

-Rest 4:00-

Score is total number of double unders after 3 rounds is complete.

Rx+= MU into Ring Dips + 155/105lb Bar

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Calves x 45-60s ea.

Achilles Stretch on wall x 60s

Standing Quad Pull x 45-60s ea.

Have a great weekend!

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