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Thursday, January 4th: CrossFit

3
Jan

Thursday, January 4th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Who’s excited for the 2018 WODIFY Rise Nutrition Challenge? Make sure you sign up before January 8th to get a spot and reserve a time for your InBody Body Fat Test!

Warm-up

Full Body Warm-up E (No Measure)

Warm-Up:

1:00 Couch or Pigeon Stretch per side (athlete choice)

1:00 each way on 3-way overhead mobility

…then…

2 Rounds

10 Air Squats

10 Push-Ups

10 Scorpions on Stomach (5/side)

10 Front Squats w Empty Bar

10 Kips on Rig or 10 Pull-Ups

Strength (not for time)

3x ME Kipping Pull-Ups

-60-90s Rest

Pull-ups (ME-ME-ME)

Metcon

Metcon (3 Rounds for calories)

3 Rounds (3:00 Rest) each For Calories:

60s Assault Bike

Cool Down

Metcon (No Measure)

Cool-Down Series:

5:00 Row Or Light Indoor Jog

Banded Figure-4 x 60s ea. Leg

Accumulate 3x 45s Weighted Plank

Extra Gains

Tomorrow’s WOD is an Open WOD Retest 🙂 Take whatever extra training time you have today to devote to getting the body feeling good! Mobility, light rolling, etc…

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