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Monday, June 7th: Competition

6
Aug

Monday, June 7th: Competition

Alpine CrossFit – CrossFit

Warm-up

Power 10 Warm-up (No Measure)

8 min AMRAP: Sprint 10 sec on AB between each

-20 jumping jacks

-15 air squats

-10 walking lunges

-5 wall walks

Warm-up (No Measure)

Deadlift Primer: 3 Rounds

8 Single Leg Glute Bridge ea. Leg

12 Russian KBS (Light)

Strength (not for time)

Clean Grip Deadlift (Establish 6RM )

With a double-hand over grip at clean width, deadlift the barbell.

Metcon

Metcon (AMRAP – Rounds and Reps)

17 Minute AMRAP:

8 Single Arm OH Lunge (R)

12 HR Push Ups

8 Single Arm OH Lunge (L)

12 Burpee’s

400m Run

Rx= 35/55

Rx+=70/55

Cool Down

Metcon (No Measure)

Accumulate 2 Minutes Plank

Posterior Chain Roll Out x 90s ea. Side

Extra Gains

GHD Back Extension (12-12)

Set up GHD higher in the hip than Hip Extension set-up. Slowly, lower at the upper back/shoulders creating a controlled curve throughout the spine to end range of motion. Then return in the reverse, engaging lower back first and up into the shoulders last.
Slow Movement

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