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Friday, May 26th

25
May

Friday, May 26th

Alpine CrossFit – CrossFit

Warm-up

10 min Warm-up (No Measure)

400 m slow jog

Jumping Jacks—x 10-15

Horizontal and Forward Leg Swing—x 10-15 each leg.

Squat Toe touches—x 10-15.

Supine Hip Bridges—x 10-15.

Fire Hydrants—x 10-15 each side.

Iron Cross—x 10-15 each side.

Lunges With Twist—x 10-15 each

Push-Ups—x 10-15.

Sit-Ups—x 10-15.

Supermans—x 10-15.

Specific Warm up (No Measure)

Mini-Rounds (3-4) building in Deadlift Weight and Increasing Pull-Up Complexity

Metcon (5 Rounds for time)

E6MOM x 5 Rounds
30 Wall-Balls (20/14) Rx+ (30/20)

20 Pull-Ups

10 Deadlift (50% DL Max)

This is a retest, you are allowed to use butterfly. Compare to April 11th

Cool Down Mobility

Posterior-Chain Roll Out + Quad Roll Out

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