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Thursday, December 14th: CrossFit

13
Dec

Thursday, December 14th: CrossFit

Alpine CrossFit – CrossFit

Announcements

2018 is coming up FAST! For those who don’t know, we have a 2018 CrossFit Bootcamp beginning the 2nd of January for any new athletes who want to kick off their 2018 right. Refer an athlete to us and get $20 back as a thank you!

Warm-up

Full Body Warm-Up AB (No Measure)

5 rounds building in intensity:

-100 m run

-8 plow-2-staddle

-6 push-ups to Spiderman stretch

-4 dips (or 6 push-ups)

-2 laps KB OH Carry (One right, one left)

Skill Work:

Metcon (No Measure)

Gymnastics Skill Work:

Alternating EMOM x 9 Minutes (3 sets ea.)

1- Dynamic Rows x 5

2- Ring Row Transition x 3

3- Bottom of Dip Position Hold x 10s

Metcon

1: Metcon (Time)

For Time:

50 Pull-Ups in As Few Sets as Possible

-Every Break= 10 Calorie AB

Rx+= C2B

Rest 5 Minutes

2: Metcon (Time)

For Time:

50 Push-Ups in As Few Sets as Possible

-Every Break = 100′ Shuttle Run (50′ Down & Back)

Rx+ = Ring Dips

Cool Down

Metcon (No Measure)

Cool-Down Series:

2:00 Light AB Arms Only

Tricep/Pec Barbell Smash x 30-60s

Banded Bully x 30-60s ea. Arm

Dummbell Side Tilt & Hold x 30-60s ea.

Extra Gains

CrossOvery Recovery Series (1 Series )

Proceed Through the Recovery Circuit on the CrossOver Symmetry Chords.

Reverse Plank (Acc. 2:00 )

Laying with feet and shoulders supported on boxes, but middle of the body is suspended without assistance.

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