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Friday, November 24th: CrossFit

23
Nov

Friday, November 24th: CrossFit

Alpine CrossFit – CrossFit

Announcements

We hope everyone had a great Thanksgiving Holiday! Don’t forget, Friday is 8-9am class at 8-9:30am Open Gym.

Warm-up

Full Body Warm-Up AB (No Measure)

5 rounds building in intensity:

-100 m run

-8 plow-2-staddle

-6 push-ups to Spiderman stretch

-4 dips (or 6 push-ups)

-2 laps KB OH Carry (One right, one left)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

21 Calorie Row

15 Pull-Ups

9 Single Arm S2OH (50/35lbs) ea.

Strength (not for time)

4 Rounds:

6-10 Ring Rows (21×1)

-Rest 30s

6-8 Ring Dips (Keep a consistent scale; 21×1)

-Rest 60s

A1: Ring Rows (10-10-10-10)

A2: Ring Dips (8-8-8-8)

Cool Down

Metcon (No Measure)

Cool-Down Series:

Barbell Tricep & Pec Roll x 30-60s ea.

Forarm Scap Retraction Push-Ups x 20

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