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Monday, March 25th: CrossFit

24
Mar

Monday, March 25th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

The Open is OVER! Last day to submit scores is today by 5:00pm. This week we’ll be having some fun, hitting some structural strength and a bit of back off to help the bodies feel restored before we start our next cycle!

Warm-up

Warm-up (No Measure)

General: 400m Run OR 500m Row

Specific: Partner Relay (1 Partner Holds Static while other Relays Down & Back)

Round 1: Lunge w/ Rotation Down + Burpee Broad Jump Back/ Partner Holds Wall-Sit

Round 2: Lateral Banded Walk w/ Upright Row (5:5 x 2, then switch) + Bear Crawl Back/ Partner Holds Star Plank (Switch sides when they switch relay task)

Round 3: Alternating Side Lunge Down + Reverse Inch-Worm Back/ Partner Superman Hold

Metcon

Bye Bye Bardio (AMRAP – Reps)

E5MOMx 5 seperate rounds: (25 min) Each round begins with a 20/15 cal bike.

Round 1=50 Wallballs (20/14)

Round2=40 Deadlifts

Round3=30 Hang Power Cleans

Round4=20 Jerks

Round5=10 Thrusters

Score is repetition completed; this does not include the Calorie AB Cash-In (Max Score= 150).

Rx= 135/95 RX + =155/105.

Performance is Dumbbells (35/20)
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Cool Down

Foam Roll Quads & Hips x 2-3:00 (Take your time!) +

Banded Bully x 60s ea. Arm +

90s Banded Lunge (Kneeling) ea. Leg

Extra Gains

Metcon (No Measure)

2-3 Sets:

15 Side Plank Clamshells ea. Side

10 Banded Mule Kick ea. Leg

Active Bottom of Squat Hold x 45s

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