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Friday, September 14th: CrossFIt

13
Sep

Friday, September 14th: CrossFIt

Alpine CrossFit – CrossFit

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Announcements

Master’s Championships is a month away! If you are over 35 and have not yet registered, follow this link: https://www.crossfitfrontier.com/about-us/upcoming-events/2016-cff-masters-championship

Warm-up

10 minutes of “Garbage Ball”

3 Rounds:

-CrossOver Snow Angle x 6

-Waiter Carry x 50′ ea. Arm

Weightlifting

Shoulder Press

10 min EMOM:

-3 Strict Presses @ 80% of 5RM Strict Press.

Metcon

Metcon (6 Rounds for reps)

Tabata is 20s on and 10s off. You will do that style for 3 minutes at one movement and then go to the next movement. You are going to have 6 scores(each of the movements.)
Tabata style for 3 minutes at each movement:

-Assault bike calories

-Pull-ups (rx+=c2b)

-Ski-erg

-Push up (rx+=dips)

-Rowing calories

-Air squat (rx+=pistols)

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