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Monday, December 24th: CrossFit

23
Dec

Monday, December 24th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Happy Holidays everyone! We’ve been so thankful to spenf the past year with you all and we hope you take the next couple of days to enjoy your friends and family!

***This WOD will go over on time*** 9:00 please hit the basic warmup in the backroom before Dana covers Stone to Shoulder Technique

Warm-up

General Stability Warm-Up (No Measure)

2 Rounds

One Suicide Run (Start at first pole, go to each pole and back to the start) after each movement:

-10 plank shoulder taps

-Write Alpine in pallof press (Right/Left)

-10 bowler squats

-Calf raises for 1 min

-10 bird dogs

-Wall Slides for 1 min

-10 Thread the Needles

WOD Review

There are a lot of movements here to prep for! If class is more than 10 people, stagger rowers by a few mintues…things will even out as time goes by

Metcon

12 Days of Thankfulness (Time)

1-100m row

2-2 Stone to Shoulder (115/70) (Rx+=2 BMUs)

3-DB Thrusters (Rx+=50/35), (Rx/Masters=35/25)

4-Burpee (Rx+=BBJO)

5-HSPUs (Masters=DB press)

6-Goblet Squats (55/35) (Rx+ (70/55)

7-KB Swing

8-DB Snatch (4 each arm)

9-T2B (Masters=K2E)

10-DB Walking Lunges

11-Assault Bike

12-Man-makers

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