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Friday, November 16th: CrossFit

15
Nov

Friday, November 16th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

General: Coaches Choice Game Day!

Part 2:

-Hollow & Arch Rolls x 6

-Farmer Carry x 100′

-3 Eccentric Pull-Ups (Jump & Slow Lowering)

-Banded External Rotation (Across Body) and Press to Waiter Position

Part 3:

2x30s Partner Hanging Arch Press

2018 Battle Series WOD 3 (AMRAP – Reps)

9 min AMRAP:

2-4-6-8.. DL

10-20-30-40.. Double-Unders

2-4-6-8..TTB
DL:

-RX=(225/115)-Scaled/Scaled Masters= 135/95

-Masters 55+= 185/125

Double Unders:

-RX= Double Unders

-Scaled and Master Scaled= Single Unders

TTB:

-RX= TTB

-Scaled and Masters Scsaled= Hanging Knee Raises

2018 Battle Series WOD 3 (AMRAP – Reps)

9 min AMRAP:

2-4-6-8.. DL

10-20-30-40.. Double-Unders

2-4-6-8..TTB
DL:

-RX=(225/115)-Scaled/Scaled Masters= 135/95

-Masters 55+= 185/125

Double Unders:

-RX= Double Unders

-Scaled and Master Scaled= Single Unders

TTB:

-RX= TTB

-Scaled and Masters Scsaled= Hanging Knee Raises

Cool Down

-Foam Roll Posterior Chain & Lats x 2:00 Alternating

-Banded Hamstring Floss x 60s ea. Leg

-Pigeon Stretch x 45-60s ea. Leg

-Cobra Stretch x 60-90s

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