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Monday, December 11th: CrossFit

10
Dec

Monday, December 11th: CrossFit

Alpine CrossFit – CrossFit

Announcements

The 7th Annual Alpine Holiday Weightlifting Meet was a HUGE Success! Thank you to all our volunteers and Coaches who helped us put on an incredible event!

Don’t forget about our Holiday Party this Friday evening! Check your Inbox and RSVP ASAP!

Announcements

Our 7th Annual Alpine Holiday Weightlifting Meet was a HUGE Success! Thank you to all the volunteers and coaches who helped make it possible!

Don’t forget! This Friday (December 15th) is our Alpine Holiday Party. Check your Inbox and RSVP ASAP!

Warm-up

Warm-up for Squats (No Measure)

3 min on AB or Rower then…

1:00 ankle mobility

3 Rounds:

-10 Bottom of Squat Hip Rotations

-10 each leg weighted internal/external rotations

-10 skaters

-5 jump squats

(https://www.youtube.com/watch?v=COsxfK7dtck)

(https://www.youtube.com/watch?v=cZwmEuTQDOI)

Strength (not for time)

Back Squat (1×15 )

65-70% of 1RM

-Try to beat last week.

– 20×1 Tempo

Metcon

Metcon (AMRAP – Rounds)

E3MOM x 12 Minutes=

10 Russian KBS (70/55)

20 Farmers Step-Ups (25/15)

45s Plank

Score: Every Unbroken Round (KBS & Plank) = 1 Round. Max score is 4.

Rx+= KBS (90/70) + Step-Ups (35/25)

Cool Down

Metcon (No Measure)

Cool-Down Series:

3:00 AB/Row (Recovery Pace)

Foam Roll Hips/Glutes x 30-60s ea.

Banded Lunge x 60s ea. Leg

Top of Hip-Thrust Position Hold x 60s

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