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Thursday, February 1st: CrossFit

31
Jan

Thursday, February 1st: CrossFit

Alpine CrossFit – CrossFit

Announcements

We are just 3 weeks away from the start of the Open! Be sure to head to games.crossfit.com to register!

Warm-up

Full Body Warm-up A (No Measure)

Run 400

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

12 Alternating Bowler’s Squats

12 Alternating Cossack Squats

12 Band Pull-Throughs

Rest as needed
400m Run Indoor= 6 Laps around Rig

Metcon

Metcon (AMRAP – Reps)

Alt. EMOM x 24 Minutes:

1- 30s AB at 325/275 Watts

2- 3 C2B + 6 Pull-Ups

3- 16 Step-Ups

4- 3 Strict HSPU + 6 Kipping HSPU

Max Score= 24 (1 Rep for each complete station)

-Note: In order to achieve RX you must complete all rounds of gymnastics as prescribed.

Scales= Wall Walks (2) + Push Ups (6)

Banded Pull-Ups (3; try for C2B) + Kipping Practice (6)

Cool Down

Metcon (No Measure)

Cool-Down Series:

Banded 3-Way OH Stretch x 45s ea.

CrossOver Symmetry Recovery Series (Check the Tempo!)

Extra Gains

Metcon (No Measure)

20:00 Recovery

Row or Bike x 20:00

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