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Monday, June 3rd: CrossFit

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Jun

Monday, June 3rd: CrossFit

Alpine CrossFit – CrossFit

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Announcements

New Programming Cycle! Keep any eye out for our next “Chase the Stimulus” video explaining our primary focuses for the next 8 weeks.

Warm-up

Warm-up (No Measure)

General: “Rowling” w/ Partner (Partner Holds Plank; Penalty = Skater Lunges ea. Leg)

Alt. EMOM x 12:00:

1) 8 Up Downs (Hold at ends x 2-3s Pause ea.)

2) Lunge w/ Palms to Floor + Thoracic Rotation x 10 Steps (5 ea.)

3) Floor to Ceiling Jumps x 25s

4) Bottom 1/4 Squat Jumps x 20s

Weightlifting

Back Squat (1×1.1)

15 minutes to find two heavy singles at the same weight.

Performance: Est. Heavy 3-Rep Box Squat in 15:00

Metcon

And our first Benchmark OG WOD is for Brad Williams!

Paint The Fence (Time)

For Time:

10-8-6-4-2 Back Squats(165/110)

**After every set of Back Squat you must complete 250/200m Row.**

**Back Squats are taken from the gound.**
Performance:

10 Goblet Squats (70/53)

60s Row at 80%

60s Rest

x 3 Rounds

**Score is for Overall Time including rest.

Cool Down

Cool-Down:

-Light AB/Row x 2-3:00

-Foam Roll Squats & Lower Back.

Then….

-Accumulate 60-90s Kneeling Sit on Feet

-60-90s Cobra Stretc

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