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Friday, November 3rd: CrossFit

2
Nov

Friday, November 3rd: CrossFit

Alpine CrossFit – CrossFit

Announcements

Mark your Calendars! December 15th we will have our Alpine Holiday Party for all members and Coaches! Stay tuned in on our social media for more information!

Warm-up

Warm-up (No Measure)

General Warm-Up:

3:00 Row/AB

Upper Body Warm-up A (No Measure)

KB Complex 3 Rounds (light KB)

10 Halos (5 each direction)

10 Windmills (5 each direction)

10 KB Swings

10 Thrusters (5 each side)

Strength (not for time)

A1: Shoulder Press (5-5-5-5)

A2: Pendlay Row (5-5-5-5)

A3: Weighted Plank (30s- 30s- 30s- 30s)

Metcon

Metcon (AMRAP – Reps)

3 Rounds

50 Double Unders (Scale: 30s Jump Rope) 15 Russian KBS (70/55)

Stone Walk x 60s (Every 6ft= 1 Rep)

60s Rest

-Score= Total Number of Reps from Stone Walk. You must complete the Double Unders & Russian Swings to RX standard to receive the RX.

Cool Down

Metcon (No Measure)

Cool-Down Series:

Posterior Chain Roll-Out x 60s

Banded Wrist/Forearm Stretch x 30-60s ea.

Cobra Stretch x 60s

Forward Fold x 60s

Extra Gains

A1: Dumbbell Hammer Curl (10-10-10)

In a neutral grip with DB’s, curl weight from your sides to a double front-rack position, then return. Keep under control and minimize hip movement.

A2: Banded Tricep Extension (15-15-15)

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