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Happy 4th of July!!!

3
Jul

Happy 4th of July!!!

Alpine CrossFit – CrossFit

Announcements

Happy Fourth Athletes!

Please note that the warm-up will be athlete-led, there will be a coach there to help, but they will not structure the warm-up. Please arrive at leas 15 min before your heat to get warmed-up and organized

Warm-up

Warm-up (No Measure)

General Warmup:

400m Run

25 Jumping Jacks

10 Jumping Air Squats

10 Spiderman

Specific Warmup:

-Progression of Scap pulldowns x5, Kip x5, kipping pullup x5 (or Ring Row x5)

-Start Warming up OH Squats via Snatch pulls, BTN presses, OH Squats

Metcon

Bull (Time)

2 Rounds for time of:

200 Double-Unders

50 Overhead Squats, 135#

50 Pull-ups

1-Mile Run
In honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, was killed on May 5, 2010
To learn more about Bull click here
200 Double Unders (Scale= 300 Single Skips)

50 OHS (135/95) (Scale= Lower Weight for 10+ Repetitions OR Overhead Lunge Weight x 50 Steps)

50 Pull-Ups (Scale= Jumping Pull-Ups or Ring Rows)

1-Mile Run (Scale = 1200/800m Run; Only scale to AD if Injured athlete. They should also NOT be doing Jump-Rope)

Cool Down

Ankle and Calf Roll Out x 60s ea. + Banded Bully x 45-60s ea. + Pidgeon Stretch x 90s ea. Leg

Extra Gains

None…..Just none

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