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Monday, March 12th: CrossFit


Monday, March 12th: CrossFit

Alpine CrossFit – CrossFit

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Happy Monday & Daylight Savings Time Alpiners! Springing forward into longer afternoons with more daylight for evening activites!

Don’t forget to get your 18.3 scores submitted by 6:00pm tonight! The In-House point race continues to be unpredictable. Who do you think will be on top of the leaderboard this week?


General Running Warm-up (No Measure)

6 Laps around Rig:

2 Laps Jogging

2 Laps Side Shuffle

2 Laps Backwards Running

3 Rounds:

10 Perfect Stretch

10 Side lunges

10 Leg Swings, all 4 ways

10 Seated Hip Internal/External Rotations


Metcon (AMRAP – Reps)

Metcon: 30s On/ 60s Off x 3 Sets each Station

Station 1: 10m Shuttle Run (Forward & Backward; 1 distance= 1 Rep)

Station 2: Russian KBS (70/55)

Strength (not for time)

Shoulder Press (Build to Tough 5-Rep )

10:00 Clock

B2: Push Press (5-5-5)

at 85% of A

B2: Strict Chin-Ups (ME-ME-ME )

Tempo 21×1

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Posterior Torso & Shoulders x 30-60s

Barbell Hamstring Tack & Floos x 30-60s ea. Leg (Bar on Low Rack)

Accumulate 45s Pigeon Stretch ea. Leg

Accumulate 60s Cobra Stretch

Extra Gains

A1: Banded Tricep Extension (15-15-15)

A2: Bent Over Row (8-8-8)

A3: Dumbbell Hammer Curl (12-12-12)

In a neutral grip with DB’s, curl weight from your sides to a double front-rack position, then return. Keep under control and minimize hip movement.

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