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Monday, September 16th: CrossFit

16
Sep

Monday, September 16th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Girls Gone Rx is this Saturday! We have a few Alpine Ladies competing, who is going out to Back Country to support?

Warm-up

500m Row

then…

2 Rounds :

-5 bottoms up KB Lunges each arm then right into 10 Goblet Squats

-Burpee Broad Jump Length of Rig+ 10 Inverted Rows

Metcon

8-10s Max Watt Assault Bike (AMRAP – Reps)

3 Sets:

8-10s Assault Bike for Max Watts.

**Rest 3 minutes between sets.**
You are logging the Highest Watts you were able to achieve.

Metcon

Metcon (5 Rounds for time)

Today is all about being efficient and quick with the barbell after doing some hard rowing. You are logging how fast each round takes with the intent of High Intensity every round so that you are getting more rest.
Every 6 minutes, for 30 minutes(5 Rounds): 200/175m Row

-7 Power Clean and Jerks

-7 Front squats

-7 Bar Facing Burpees.

RX=115/75 RX+=135/95 Goal is to be efficient, UB, HIGH INTENSITY and under 2 minutes.

Cool Down

2-3:00 AB Recovery

-LAX In Shoulder & Lat x 30-60s ea. Side

-Banded 3-Way OH Stretch x 45s ea.

-CrossOver Recovery Series

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