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Monday, January 7th: CrossFit

6
Jan

Monday, January 7th: CrossFit

Alpine CrossFit – CrossFit

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Sign up for your In body this week! It provides some pretty powerful results. Cost is $35.

Grab your spot here: https://docs.google.com/spreadsheets/d/1J4eOdx4gzSVDt1CYJIXZsD8P95UDp-w_Jvy5Bxfzksg/edit#gid=0

Warm-up

General Warm-Up: AB 20/20/20 x 3:00 (20s Arm, Leg, Both)

Specific: 2 Rounds

Single Arm OH DB Lunges x 10 Steps ea. Arm

Ring Assisted Single Leg 1/2 Squat Jump x 8 ea. Leg

Tall Kneeling OH Tricep Extension x 10

Banded OH Alphabet ea. Arm

Back Squat Warm-Up & WOD Set-Up

Metcon (AMRAP – Reps)

20 min EMOM:

-Minute 1: 3 Back squat Singles @ 80% of 3-Rep

-Minute 2: 40s AB @ 315-225W(Comp)

-Minute 3: 25s ME Alt DB Snatch(65-70/45-50# For Comp)

-Minute 4: 40s Box Jump step down(24/20″)

-Minute 5: 12 Straight leg Medball sit ups(14/10#)
Performance:

-Minute 1: 3-5 Back/Box Squats at 65-70%

-Minute 2: 40s Assault Bike at Moderate Pace

-Minute 3: Double DB Alt. Single Arm Press (25/15) x 20s

-Minute 4: 40s Alt. CrossOver Step-Ups

Minute 5: 30s Plank OR FLR

Cool Down

Cool-Down: 2-3:00 AB

Foam Roll Quads/Hips x 2-3:00

60s Banded Lunge or Couch Stretch ea. Leg + Tall Kneeling Position Hold w/ Banded Resistance x 60s

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