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Monday, December 31st: CrossFit

30
Dec

Monday, December 31st: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Modified Schedule Reminder: Only AM & Noon Classes today; 8 & 9am Classes Tomorrow

Warm-up

General: 3:00 Assault Bike

Specific: Alt. EMOM x 9:00

1- Goblet Carry Bowler Squat x 12

2- Wall-Press x 10

3- Burpee Broad Jump x 3

Clean Warm-Up: 2 Sets with Empty Barbell:

-5 Clean Grip RDL

-5 Elbows High & Outside (Clean Grip)

-5 Muscle Power Clean

-5 Front Squats

-5 Full Cleans

Clean (10 min EMOM: 1 Clean *Build to heaviest*)

Performance (Not feeling a max out OR want some explosive work) :

Alt. EMOM x 10:00=

1- Dbl. DB Squat Jump x 3 (DB in Front Rack)

2- Russian KBS x 10

Metcon (Time)

Metcon: 50/40 Calorie AB For Time

**Top of every minute, including 0:00, 5 Deadlifts at 100% of Clean Max **
Performance: Alt. EMOM x 10:00 for Calories=

1- 30s Assault Bike

2- 5-Rep Deadlift at 70% DL Max

Cool Down

Light AB (Bring HR Down but under control) x 2-3:00

Foam Roll Back & Hips

Banded Hamstring Floss x 60s ea. Leg

2 Rounds:

10 Cat-Cows (Slow & Controlled)

Copenhagen Plank x 20s ea. Side

Extra Gains

It’s the last day of 2018! Whats one skill you’ve been wanting to go after? Take time for some progressions & build ups and go for it 🙂

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