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Monday, February 18th: CrossFit

17
Feb

Monday, February 18th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

It’s Open Week! Keep an eye out in those e-mails for your Team Assignment!

Warm-up

General: AB 20/20/20 x 3:00

Specific: 3 Rounds:

-5 Single Front Rack KB Squats ea. Side (Pause in bottom x 2s ea.)

-5 Single Arm-Leg RDL ea. Leg

-5 Plank Push-Ups (Forearm Plank to Push-Up Position & Back Down)

-“I Dream of Jeanie” x 5 ea. Arm

Front Squat (E2MOM x 12 minutes(6 sets): 1 Front Squat. )

Performance:

E2MOM x 12:00=

3-5 Zombie Squats (Pause in Bottom)

Metcon (Time)

2 Sets:

2 Rounds for time:

-10 DL(185/125#)

-10 Bar Facing Burpees

then right into…

-3 minute AB for Cals

**For every Calorie that you get on the bike you will get to subtract 1s from your total time. Your Total Time is going to include the 6 minutes of biking before you start to subtract seconds due to the Calories that you accumulated.
Performance:

Alt. E3MOM

Sets 1&3:

-10 Sumo Double KB Deadlift

-15 Sit-Ups

Sets 2&4:

-90s Assault Bike at Moderate Pace

-30s Side Plank ea. Side

Cool Down

120s Banded Hamstring Floss,each leg

Banded 3 Way overhead Stretch x 45s, each position, each arm

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