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Monday, January 3rd: CrossFit

2
Dec

Monday, January 3rd: CrossFit

Alpine CrossFit – CrossFit

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Announcements

It’s Competition & Holiday Party Week! For more details, check thos e-mails for our December Newsletter!

Warm-up

General: 3:00 Row (E30s= 3 Hard Pulls)

Part 2: 3 Rounds:

“I Dream of Jeanie w/ Press” x 5 ea. Arm

Ring Plank w/ Mini-Circles x 15s

Wtd. Hollow to Full Body Crunch (Plate OH in Hollow to Feet in Crunch) x 5

Pause Push Press

Every 3 minutes, for 12 minutes(4 Sets):

-4 Pause Push Press @85% of 3RM from Week 1
**You are pausing at the bottom of each dip.**

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP:

-16 Ring Dips

-16/13 Cal Row

-16 TTB
Performance:

16:00 AMRAP

-8 Box Dips

-16 Calorie Row

-8 Push-Ups

-16 Wtd. Sit-Ups (Straight Leg)

Cool Down

Part 1:

-Light Row x 2-3:00

Part 2:

-LAX in Lat Head/Posterior Shoulder x 30-45s ea. Side

-Banded OH Distraction x 60s ea. Arm

Part 3: 2 Rounds:

-Scorpion x 5 ea. Side (Stomach)

-Single Leg Glute Bridge x 6 ea. Side (3s Hold at Top ea. Rep)

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