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Monday, May 13th: CrossFit

12
May

Monday, May 13th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

2 Weeks Away from Memorial Day “Murph”! Don’t forget, heats will start at 8:00am that day. There will be no Noon or evening classes.

Warm-up

General: “Rowling” (Penalty= Burpees!) x 6 Rounds

Specific: Alt. EMOM x 9:00 (3 Rounds)

1- KB Goblet Carry Lunge, Press Out & Rotate x 12 Steps (6 ea. Side)

2- Inch-Worm w/ Turn Out x 8

3- Banded Lateral Walk (5) + Upright Row (5) x 1x ea. Direction

Metcon (Time)

3,5,7,9,11,13,15,17,19

-Pull ups

-Double KB Front Squats

(45/25#)(RX+=55/35#) **After each set of Front Squats do 200m Run. You will end the workout with the run.**
Performance:

-Jumping Pull ups

-Goblet Squats

-60s AB @80% instead of 200m run

Cool Down

LAX Ball in Calf & Upper Trap (Take your time)

Banded 3-Way OH Stretch x 45s ea.

Banded Calf Distraction x45-60s ea.

Extra Gains

4 Rounds for Quality/Engagement:

-Sandbag Hug & Walk x 100m

-Bottom Squat Sandbag Hug & Hold x 30s

-Top of Ring Dip Hold w/ Knee Tuck x 20s

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