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Thursday, April 11th: CrossFit

10
Apr

Thursday, April 11th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Double Check those E-mails! We have a special WOD upcoming this Saturday & RTD Road Closures for their G-Line Opening Block Party!

Warm-up

“Power 10” 8:00 AMRAP (Perform 10s Ski-Erg between Movement Pairs)

1) Downward Dog Hold x 20s + PVC Pull-Over x 10 (Laying)

2) 8 Hanging Knee Tucks (Controlled!) + 12 Lying Glute Bridge

3) Side Plank Clamshell x 10 ea. Side + Hip Internal Rotation Heel Kick x 10 ea. Side

4) Reverse Bear Crawl x Distance of Rig + Top of Dip Hold x 15s

Metcon (No Measure)

4 Sets

A1) Single Arm DB Bent-Over Row x 8-10 (3131 Tempo; R-Arm)

A2) Matador/Box Dips x AMREP (-2; Tempo: 3111)

A3) Single Arm DB Bent-Over Row x 8-10 (3131 Tempo; L-Arm)

A4) Wall-Sit w/ MB between Legs x 45s

Metcon (AMRAP – Reps)

12 minute Alt EMOM:

Minute 1= 30s Max Effort Wall Walks

Minute 2= 30s Max Effort TTB in sets fo 3-6
Performance:

Alt. EMOM x 12:00

1= 30s Ring Body Saw

2=ME Butterfly Sit-Ups in 30s

Cool Down

-60-90s Pec smash with LAX ball, each side

-60-90s Lat smash with Foam Roller. each side

-Crossover Recovery Series

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