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Monday, October 1st: CrossFit

30
Sep

Monday, October 1st: CrossFit

Alpine CrossFit – CrossFit

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Announcements

It’s Breast Cancer Awareness Month. As a gym, we know nearly everyone here is affected by this disease, so it’s our goal to raise awareness and do what we can to advance research of its cure. In an effort to realize this goal, we will be fund raising for Barbells For Boobs all month, with a BBFB theme week starting the 15th.

Warm-up

500m Row

then

3 Rounds:

MB Hug Hip Hinge/RDL to Wall x 10 +

5/5 Bottoms Up KB Lunge & Press ea. Side

3-5 SLOW Toes to Rig (Keep Entire Back on Ground throughout the repetition)

Weightlifting

Shoulder Press

10 min EMOM

-2 Strict Shoulder Presses @ 85% of 5RM.

Metcon

Metcon (AMRAP – Reps)

7 min AMRAP:

-Wall Balls(20/14#)*

*Top of every minute, NOT includlng 0:00, 5 DL @225/155

Cool Down

Foam Roll/LAX Glutes & Quads x 2:00

Banded Pigeon Stretch x 60-90s ea. Leg

Cobra & Downward Dog Exchange x 2-3:00 (Alternating Every 30-45s)

Banded Lateral Opener x 45-60s ea.

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