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Friday, October 8th: CrossFit

7
Dec

Friday, October 8th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Tomorrow is the day! No Classes, just lots of heavy lifting! We hope everyone can make it out for the 2017 Alpine Weightlifting Meet!

Warm-up

Warm-up Full body, 10 min (No Measure)

3 Rounds 30 sec on each movement, switch at 15 seconds for unilateral movements:

-Rowing w/ increased damper (3, 6, 9)

-Lying Straight Leg Raises

-SA KB Swings

-Inch-Worms

-Alternating Spiderman

Metcon

1: Metcon (AMRAP – Rounds and Reps)

3 Minute AMRAP:

6 DB Deadlifts

6 DB Thrusters (50/35)

-Rest 3:00

2: Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP:

10 AB Cals

10 Pull-Ups

-Rest 3:00

3: Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP:

20 Air Squats

15 HR Push-Ups

Cool Down

Metcon (No Measure)

Cool-Down Series:

5 Minute Recovery Row/AB

Foam Roll x 60-90s ea. Leg (Athletes choice)

LAX in Pec & Shoulder x 30-60s ea.

Banded Face-Pulls x 15 Accumulated (Slow & Controlled)

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