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Monday, March 18th: CrossFit

17
Mar

Monday, March 18th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Week 4 has gone and now we are in the FINAL WEEK of the 2019 CrossFit Open! Don’t forget our Friday Night Lights this coming Friday evening (March 22nd). Team Spirit can push any team into the lead! Be prepared!

Warm-up

General:

AB 4×30 seconds

** partner 1 bike, partner 2 does plank.**

Specific: 2 Rounds

A – I dream of genie x8

B – 1 lunge on each leg and then a broad jump, length of rig

C – 10 air squats

Front Squat (E3MOM x 15: 5 @80%, 2×4(85%) 2×3(85-90%))

Performance: E3MOM x 15:00=

Sets 1-3= 3 Zombie Squats at 85%

Sets 4/5= 2 Zombie Squats at 87-90%

Metcon (Time)

For Time:

-50 DB Front Rack lunges(50/35#)

-50 DB facing burpees
Performance: Alt. EMOM Until 50/40 of Each Movement is Complete:

-Even (Including 0)= 30s ME Walking Lunges

-Odd= 30s Burpee’s

Cool Down

-AB x 3:00 Recovery Pace

-Foam Roll Quads & Hips

-90-120s Tall Lunge/Couch Stretch ea. Leg (Switch at 1:00)

-Banded Bully x 45-60s ea. Arm

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