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Friday, November 9th: CrossFit

8
Nov

Friday, November 9th: CrossFit

Alpine CrossFit – CrossFit

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Announcements


Everyday Warrior’s Battle Series continues today! If you haven’t checked out their site yet, head over to https://everyday-warrior.org/

Warm-up

General Warm-Up: “Bring Sally Up”

Part 2: 2-3 Rounds

-Sumo DL High Pull x 6-8 (Light KB)

-Banded Lat Pull-Down & Overhead x 10

– Push-Up Matrix x 9 Reps (3 Standard, 3 Close Grip, 3 Wide Grip)

Gymnastics Skill Work

Those preferring core work, favor that option, but those in the Battle Series, please try some BMUs!

Bar Muscle-ups

3 sets complete:

Interval 1 – Air Chair Swing x 5 reps

Interval 2 – Arch Under Bar Jump to Support x 5 reps

12 sets of:

Jump to Bar + Air Chair Swing x 1 rep

6 sets of:

Bar Muscle-Up or attempts x 1 reps

Warm-up (No Measure)

Three sets:
Hollow Rocks x 30 reps

Left Side Hand Plank x 45 seconds

Right Side Plank x 45 seconds

Straight Body Ceiling-Reaching Crunches x 20 reps @ 1010

Rest as needed

Metcon

2018 Battle Series WOD 2 (Time)

For Time:

800/700m Row

8/7 Burpee Bar Muscle-Ups

600/500m Row

6/5 Burpee Bar Muscle-Ups

400/300m Row

4/3 Burpee Bar MU

200/100m Row

2/1 Burpee Bar MU

Scaled/Masters 45+: For Time

800/700m Row

8/7 Burpee Pull-Ups

600/500m Row

5/6 Burpee Pull-Ups

400/300m Row

4/3 Burpee Pull-Ups

200/100m Row

2/1 Burpee Pull-Ups

Cool Down

-Foam Roll Posterior Chain x 2-3:00 (Take your time on Calves, Hamstrings/Glutes & Hip -Flexors (High Quad)

-Tall Banded Lunge x 60s ea. Leg

-Banded Posterior Floss x 60s ea. Leg

-Cobra x 60s

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