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Thursday, August 10th: CrossFit

9
Aug

Thursday, August 10th: CrossFit

Alpine CrossFit – CrossFit

Warm-up

Full Body Warm-up A (No Measure)

Run 400

then: 2 rounds

10 Ball Slams

10 OH Lunges w/ ball

10 Ball Slams

10 Up/Downs w/ ball

Warm-up (No Measure)

Alternating EMOM x 12 MInutes

1- Row to Muscle-Up Turn Over x 3-5

2- 20s Dip (5s Down, 10s Hold, 5s Up; Scale with Bands or Feet)

Metcon

Metcon (4 Rounds for time)

4 Rounds; Rest 2:00 b/w Rounds

30 Double Unders

12 Strict Pull-Ups

6 Single Arm Thruster ea. Arm (55/35)

-Goal= 2-2:30 each Round.

Rx+:

UB Double Unders

Wtd. Pull-Ups

70/55

Cool Down

Metcon (No Measure)

Accumulate 2:00 Forearm Plank

60s Lacrosse Ball in Shoulder & Lat Head

Banded Lateral Opener x 60s ea. Direction

Extra Gains

Metcon (No Measure)

3 Rounds For Quality:

Suitcase Carry x 100′ Ea. Arm

GHD Sit-Up Hold x 45s

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