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Thursday, February 22nd: CrossFit

21
Feb

Thursday, February 22nd: CrossFit

Alpine CrossFit – CrossFit

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Announcements


Open WOD 18.1 Is Announced Tonight at 6:00pm! Be sure to get your guesses on the board! ,Open WOD 18.1 Is Announced Tonight at 6:00pm! Be sure to get your guesses on the board!

Warm-up

Metcon (No Measure)

Warm-Up: 2 Rounds

Indoor 50m Run (Room distance down & back)

10 Spiderman Lunges

Indoor 50m Run

10 Hollow Body Rocks

10 Supermans

Indoor 50m Run

10 Inch-Worms w/ Turn Out

Indoor 50m Run

10 Single Leg Hip Thrust ea. Leg

Metcon

A: Metcon (Calories)

3:00 Row at 5K Pace

-Focus on breathing and correct rowing technique.

B: Metcon (Time)

5 Rounds for Quality:

100′ Briefcase Carry ea. Arm

12 Goblet Carry Cossack Squats (6 ea. Side)

10 Hollow Body Rocks

This is “For Time” but focus on quality of movement & engagement in the movements.

C: Metcon (Calories)

3:00 Row at 5K Pace

Cool Down

Metcon (No Measure)

Cool-Down Series:

50′ Banded Monster Walks (Forward & Backward)

60s Cobra Stretch

50′ Lateral Monster Walks w/ Band

2:00 Paleo Chair

Extra Gains

Spend 20-30 Minutes doing Mobility of your choice!

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