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Monday, March 11th: CrossFit

10
Mar

Monday, March 11th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

We’re heading into week 4 of the CrossFit Open! Get those scores in for your team & we’ll see if their’s another leaderboard shift when all the dust is settled!

Warm-up

Relay w/ Animal Walks (No Measure)

Part 1: Relay Warm-Up (50-100′ ea.)

Lunge w/ Twist

Elephant Walks

Over & Unders

Inch-Worm w/ Turn-Out

Crab Walk

Knee Hugs

Gator Crawl

Lateral Bear Crawl

Warm-up (No Measure)

Specific: 3 Sets

-5&5 Banded Lateral Walk + Upright Row ea. Side

-3 Wall Walks

-KB Front Rack Lunge & Press x 3 ea. Side

Strength EMOM

Front Squat ( E3MOM x 15: 5,5(75%)4,4(80%)3(80-85%))

Performance: E3MOM x15:00: Zombie Squat Triples (Rounds 1,2,3= 83%, Rounds 4 &5= 87%)

Metcon

Metcon (Time)

3 Sets for total time of:

2 Rounds:

-6 Back Squats(135/95)(Taken From ground)

-10/8 Ring Push Ups

**Rest 60s between sets.**
Performance:

3 x 1:30 Clock (1:30 Rest)

-12 Goblet Squats (70/53lb) + Max Effort Push ups in Remaining Time

Cool Down

-Light AB x 2-3:00

-Banded Lateral Opener x 45s ea. Arm

-Tall Banded Lunge x 60s ea. Leg

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