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Monday, July 9th: Sorority Rush Week Begins!

8
Jul

Monday, July 9th: Sorority Rush Week Begins!

Alpine CrossFit – CrossFit

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Announcements

Alpine In-House Competition WOD Announcement! The name of the game is SPEED!

For Time (RX):

30/20 Calorie Assault Bike

20 Deadlift (225/155)

10 Bar Facing Burpee

Warm-up

Full Body Warm-up E (No Measure)

Warm-Up:

2 Rounds

10 Sampson Lunge (5 ea. Leg)

5 Inch-Worm

10 Scorpions on Stomach (5/side)

5 Side Plank Raises ea. Side

10 Front Squats w/ Empty Barbell

5 Pull-Ups/Ring Rows

then…

25′ Banded Lateral Walk ea. Direction

-Every 5 Steps, 5 Banded Upright Rows

Strength EMOM

Front Squat (E2MOM x 12:00= 1-Rep )

Start at 70% and Build

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cool Down

Metcon (No Measure)

Cool-Down Series:

Light Bike/Jog x 3:00 (Breath!)

Foam Roll Quads & Back x 60-90s

Couch Stretch x 60s ea. leg

Single Leg Glute Bridge x 45s ea. Leg

Cobra Stretch x 60-120s

Extra Gains

F: Metcon (No Measure)

Aerobic Flow Series (30:00 Clock)

750m Row at 5K Pace

CrossOver Step-Ups x 16

FLR Hold x 60s

Sandbag Bear Hug Walk x 200m

Single Skip Jump Rope x 60s

2 Wall Walks

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