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Thursday, February 15th: CrossFit


Thursday, February 15th: CrossFit

Alpine CrossFit – CrossFit

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Rich: “Hey Dave, I bet I know what the first Open workout is going to be….”


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)


A1: Double-Unders (ME-ME-ME-ME)

30s ME or 60s Practice

Rest 60s

A2: Dumbbell Snatch (20-20-20-20)

Alternating Reps 16-20

-Rest 60s

A3: Step-Ups (20-20-20-20)

Unweighted Step-Ups
Alternating Legs

Rest 60s


Metcon (No Measure)

3 Sets

10 Hollow Body Rocks

10 Hollow to Arch Transitions +

6 Turkish Get-Ups

For Quality & Stability

Cool Down

Metcon (No Measure)

Cool-Down Series:

Accumulate 60-90s Banded Pigeon

Accumulate 60s Cobra Stretch

Accumulate 2-3:00 Paleo Chair

Extra Gains

Metcon (No Measure)

20:00 Zone 1 (Light) Sustained Cardio

-Mix this up if the weather is nice but try to promote good blood flow, HR, and breathing rate.

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