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Monday, July 31st: CrossFit

30
Jul

Monday, July 31st: CrossFit

Alpine CrossFit – CrossFit

Warm-up

Full Body Warm-up A (No Measure)

Run 400

then: 2 rounds

10 Ball Slams

10 OH Lunges w/ ball

10 Ball Slams

10 Up/Downs w/ ball

Warm-up (No Measure)

Sandbag Set-Up and Review:

-Sandbag Clean

-Sandbag Bear Crawl (Foreward and Backward)

Metcon

1: Metcon (Time)

30 Sandbag Clean to Over Bar

-Bar Set at Neck Level

-Rx= 4/3 Inserts

2: Metcon (Time)

200′ Sandbag Bear Crawl

-Rx= 3/2 Inserts

Cool Down

Warm-up (No Measure)

Banded Lateral Stretch x 60s ea. Side + Foam Roll Posterior Chain

Extra Gains

Metcon (No Measure)

20 Minute Row/Assault Bike at Z1 Pace (Conversation Pace)

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