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Thursday, January 3rd: CrossFit

2
Jan

Thursday, January 3rd: CrossFit

Alpine CrossFit – CrossFit

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Announcements

New Cycle begins next week! Keep an eye out for our January Newsletter & link to Coach Nates video explaining everything we’ll be covering until the end of the 2019 CrossFit Open!

Warm-up

General: Indoor Relay Warm-Up

Specific: 2 Sets:

-10 Bottoms Up KB Lunge & Press ea. Side

-Supinated Ring Row x 8

-Single Arm Banded Pallof Press x 10 ea. Side

Metcon (AMRAP – Rounds and Reps)

Alt. EMOM x 18:00 :

1- 3 Heavy Thrusters (From the Floor; 135/95, Rx+= 155/105)

2- 6 C2B Pull-Ups + 6 Ring Dips

3- Box Jump Overs x ME in 20s **Score= # of Complete Rounds Through + Reps of Box Jump Overs **
Performance (A bit more Aerobic feel…):

Alt. EMOM x18:00:

1- Single Arm DB Thruster x 5 + OH Walk x 50′ ea. Arm 2- AMREP Strict Chin-Ups in 20s + Alt. Step-Ups in Remaining Time

3- AMREP Deficit Push-Ups in 25s

**Same scoring system.**

Cool Down

Banded Lateral Opener x 60s ea. Side

Banded Tall Lunge x 60s ea. Side

then

2 Rounds:

-15 Side Plank Clamshells ea. Side

-Banded External Rotation x 15 ea. Side (Across body)

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