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Friday, June 29th: CrossFit

28
Jun

Friday, June 29th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Athlete Highlight! Congratulations to Garik & Steve for qualifying this past weekend for Spartan Race Nationals in West Virginia! Keep up the great work!

Warm-up

Warm-up (No Measure)

2 Sets:

30s Single Skips

10 Up-Downs + 10 Hollow Rocks

30s Alt. Leg Single Skips

12 Sampson Lunge + 6 Inch-Worms

30s Double Under Practice

45s Paleo Chair Hold

60s Achilles MOB (Banded) ea. Leg

Metcon

A: Metcon (Time)

For Time:

150 Double Unders (300 Single Skips)

-Every Break= 1 Wall Walk

Weightlifting

B: Front Squat + Push Press (3+2, 3+2, 3+2, 3+2, 3+2)

Perform the designated number of repetitions for front squat, then the designated number for push press.
E2MOM x 10:00= 3 Front Squat + 2 Push Press

-Start at 60% of C&J Max & Build

C: Split Jerk (2-2-2-2-2)

E2MOM x 10:00= 2 Split Jerks

Start at Heaviest Set from B & Build

Cool Down

Metcon (No Measure)

Cool-Down Series:

45-60s Barbell Pec Smash ea. Arm

Tall Banded Lunge x 60s ea. Leg

2 Sets:

Banded Pallof Press x 8 ea. Side

15 Scapular Retraction Push-Ups

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