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Friday, September 7th:CrossFit

6
Sep

Friday, September 7th:CrossFit

Alpine CrossFit – CrossFit

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Warm-up

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Metcon

Metcon (4 Rounds for time)

The emphasis for today is to put the gas pedal down and hold on. At first it may seem like the rest is too much, but by the later rounds you will be wishing that there was more. 😉 Goal is to get 2:00 or less each round.
Every 7 minutes, for 28 minutes(4 Rounds):

-200m SPRINT

– 6 Sn. Grip DL

-6 Hang Power Snatch

-6 OHS

Rx= 95/65

Rx+=115/75

Masters Division (55+)= 75/55

OHS Sub= 2 Wall Walks

Cool Down

-Barbell (In rack or on Ground) Forearm, Tricep, & Lat Roll Out x 60-120s

-Banded 3-Way OH Stretch x 45s ea.

-Banded Internal/External Rotations (Slow & Controlled) x 15 ea. Direction (Across body IR/ER + Over shoulder IR/ER)

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