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Thursday, April 16th:CrossFit

15
May

Thursday, April 16th:CrossFit

Alpine CrossFit – CrossFit

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Announcements

Taper Week for “Murph” Starts next week! Keep an eye out for that Chase the Stimulus Video by Coach Nate!

Warm-up

Warm-up (No Measure)

General: 20/20/20 AB

Specific: 3 Rounds:

A) KB Lunge + Clean & Press x 6 ea. Side

B) 2 Wall Walks w/ 10s Hold on Final Rep

C) 3 Box Jumps( each round jump on a higher box than the round before)

Metcon

Metcon (5 Rounds for calories)

Every 5 minutes, for 25 minutes(5 sets):

-4 Squat clean singles @85% of 3RM

-20 Plank Shoulder Taps

-10 Box Jump overs(24/20″)(Must jump completely over the box)

-20s Max Cal AB.

**We shall score this as 5 separate rounds and each for cals.**

Performance: E5MOM x 25:00 (5 Sets):

-6 KB Goblet Carry 1 & 1/4 Squat

-20 Plank Shoulder Taps

-180 Degree Squat Jump & Rotate

-20s Max Cal AB

**We shall score this as 5 seperate rounds and each for cals**

Cool Down

Light AB x 2-3:00

Pigeon Stretch x 60s ea. Side

Foam Roll Quads x 90s, each side

Extra Gains

A1: Glute Hip Bridges (6-6-6)

A2: Strict Toes-To-Bar (ME-ME-ME (-3) )

A3: Copenhagen Plank (30-30-30s ea. Side )

Side Plank with top leg on a J-Hook or Bench (inside leg pressure)

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