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Monday, January 14th: CrossFit

13
Jan

Monday, January 14th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Who’s in for a ski day? This coming Sunday (January 20th) we’ll be meeting up at Alpine & convoying to A-Basin for an Alpine Ski day!

Warm-up

General: Partner MB Warm-Up Tosses x 1:00 ea.

(Granny, WB Toss, Lateral, Over the Shoulder; Burpee penalty for dropping)

Specific: 3 Rounds for Quality:

-Chest on Box PVC Pass-Throughs x 10

-Ring Rows x 5 (3333)

-MB Slam +Jump Over (Stop the MB from Bouncing/Keep hands on it) x 5

Metcon (No Measure)

Accumulate 30-40 CTB in AMREP(-3) Sets

**Every Break do 6 Deficit Push ups (30X1)***
Performance: 4 Sets for Quality:

-AMREP (-3) Strict Wide Grip Banded Pull-Ups

-Tempo Push-Ups x 8-12 (31×1)

Metcon (AMRAP – Rounds and Reps)

15 min PAMRAP(Partner AMRAP)

-20 Burpee Box Jumps w/step down

-20 Hang Power Snatch(75/55)

-20 Wall Ball Toss Sit ups(14/10#)

**The 20 Box Jumps and 20 Hang Power Snatches are split between the two Partners.**

**20 Wall Ball Toss Sit-Ups, each partner.**
Performance: 15:00 PAMRAP (Alt. with Partner): -20 Burpee’s

-20 Sit-Ups

-20 Single Arm DB Hang High Pull;

**Alt. As you see fit but each partner must contribute to each station (No one does it all) .**

Cool Down

Cool-Down:

3:00 AB at Recovery Pace

then..

2 Rounds:

-Banded 3-Way OH Stretch (45s ea.)

-Neutral Banded External Rotation x 10-15 ea. Arm

-15 Banded Face Pulls (2222)

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