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Friday, May 17th: CrossFit

16
May

Friday, May 17th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

HAPPY GRADUATION WEEKEND! Good luck to all students as they hit this amazing benchmark & move on to new and exciting things!

Warm-up

Warm-up (No Measure)

General: 400m Jog

+ “I dream of Jeanie” + Press x 10 ea. Arm x 2 Rounds

Specific: 3 Rounds Kettlebell Series

Around the World x 5 ea. Direction

Single Arm Russian KBS x 5 ea. Arm

Front Rack Lunge x 5 ea. Side

KB Halo x 5 ea. Direction

Single Arm Push Press x 5 ea. Arm

Skill Review: Toes to Bar

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

-10 Single Arm DB Push Presses, right side

-100ft Single Arm DB OH Walk, right side

-10 Single Arm DB Push Presses, left side

-100ft Single Arm DB OH Walk,left side

-15 TTB

-200m Sandbag Run(Can hold it anyway they want)

**4/3 inserts for Sandbag**

**50/35# for DB.**

**Every 100ft= 1 rep**

**COMPLETED 200m run = 1 rep**

**38 reps in a round.**

Cool Down

Metcon (No Measure)

Cool-Down Series:

Light AB x 2:00 +

LAX in Shoulder (Armpit, Pec, and Trap)

then, Banded 3 Way OH Stretch x 45s ea. +

Banded Lunge x 60s ea. Leg

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