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Thursday, February 28th: CrossFit

27
Feb

Thursday, February 28th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

The Open is tomorrow, so come in and get moving today! This flow session will help get the blood flowing so you’re ready for tomorrow, while alowing enough time at the end of class to banter and mobilize

Warm-up

General: Assault Bike 20/20/20 x 3:00

Specific: 3 Rounds

-Banded Lat Pull-Down to Overhead x 10

-Single Leg Hops (R-Leg) x 50′

-“I Dream of Jeanie” x 5 ea. Side

-Single Leg Hops (L-Leg) x 50′

Metcon (AMRAP – Reps)

6 Rounds for Reps:

-50s Ski-erg

10s Rest

-50s Shuttle Run

10s Rest

-50s Wall-Sit (Every 5s=1 Rep)

10s Rest
Performance: Alt. EMOM x 18:00

1) Row x 30s + Plank in Remaining Time

2) Quick Step-Ups (Small Box) x 30s (Open Hips Fully) 3) 10 Lunge Steps + 30s Wall Sit

Cool Down

-2 minute Couch Stretch, each leg

-Childs Pose while reaching to the left and right x 1 minute, each side.

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