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Friday, September 21st: CrossFit

20
Sep

Friday, September 21st: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Master’s Championships is a few weeks away! Who is signed up?

Follow this link if you’re not:

https://www.crossfitfrontier.com/about-us/upcoming-events/2016-cff-masters-championship

Warm-up

5 min Knee Tag

then…

3 Rounds:

-10 Wall sit plate front raises+ Holding same plate overhead

-10 lunges

-10 Arms straight out holding plate lunges.

Metcon

Metcon (4 Rounds for reps)

4 sets:

2 min AMRAP:

200m Run

Remainder of time AMRAP Wall-Balls(20/14#)

Rest 2 minutes between AMRAPS

Rx+=30/20# Wall Ball

Weightlifting

4 Sets for Quality:

A1) Single Arm Ring Row Hold (Bottom with Square Position) x 20s

30s Rest

A2) Superman Hold w/ Band Around Knee’s x 30s

30s Rest

A3) Single Arm Ring Row Hold (Bottom with Square Position; Opposite Arm)

60-90s rest b/w Rounds

Cool Down

400m Light Jog

Foam Roll Quads & Glutes x 60-90s ea.

Couch Stretch/Standing Quad Pull x 1:30 ea. Arm

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