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Monday, October 29th: CrossFit

28
Oct

Monday, October 29th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

The 2018 Battle Series Starts this week! Head on over to battleseries.everydaywarrior.org to sign up and support an amazing charity! We’ll be doing the workouts at the end of each week until November 16th.

Warm-up

Part 1: 400m Jog

Part 2: 2 Rounds

Bowler Squats x 12

Arms Only WB x 10

MB Lateral Toss to Wall x 5 ea.

Deficit DeadLift (4 Sets of 5)

Standing on no bigger than 45# Plate.
Every 2 minutes, for 8 minutes(4 Sets):

-5 Deficit DL Starting @80% of your heaviest 5RM Deficit and build.

PoP: Building from our “Wake-Up” last week, ensure that the Extra ROM doesn’t change your form.

Metcon (2 Rounds for reps)

2 Sets of:

5 min AMRAP:

-30/25 Cal AB

-20 Lateral Jumps over DBs

-10 Double DB Front Squats(50/35#)

-20 Lateral Jumps over KBs

-AMRAP Wall Ball(20/14#) with remainder of time.

**Rest 3 minutes between AMRAPs.**
PoP:

1- Repeatable efforts is the goal. Don’t go too fast on the bike or all movements to follow will be slow!

2- Choose Weights/Scales that would allow for approx. 45-1:15 worth of time on WB’s.

Cool Down

-Foam Roll Quads & LAX in Glute (take your time!)

-Banded Pigeon Stretch x 60-90s ea.

-Cobra Stretch x 60s + Paleo Chair x 2:00

-Accumulate 20-30 Cat-Cows

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