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Friday, November 28th: CrossFit

27
Dec

Friday, November 28th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

General: “Hungry Hippos” Or Game of Choice

Specific: 3 Rounds

Spanish Squats w/ Hold x 8

Bottoms Up KB Waiter Carry x 100′

Broad Jump x 50′ x

Announcements

New Years Holiday Reminder: No PM Classes except for the Noon on the 31st and 8/9am Classes on January 1st.

Front Squat (Every 3 minutes, for 15 minutes: 2-Rep Front Squat)

You are building to your heaviest possible.

Metcon (AMRAP – Rounds)

20 min AMRAP:

-10 DB Squat Cleans(50/35#)

-20 Box Jumps(24/20″)

-30/27 Cal Bike
Performance: 20:00 AMRAP: -10 MB/Sandbag Hug Squats +100′ Walk

-20 Alt. Box Jumps (Step-Up & Hop Down with 2-Foot Landing)

-60s Assault Bike at 80%

Cool Down

Light AB x 2-3:00

Foam Roll Quads/Glutes/Calves

Tall Banded Lunge x 60s ea. Leg

Bottom of Squat Hold x 60-90s (Not Paleo Chair)

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