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Thursday, June 6th: CrossFit

5
Jun

Thursday, June 6th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Announcements

Keep an eye on those e-mails for our June Newsletter!

Warm-up

Relay w/ Animal Walks (No Measure)

Part 1: Relay Warm-Up (50-100′ ea.)

Lunge w/ Twist

Elephant Walks

Over & Unders

Inch-Worm w/ Turn-Out

Crab Walk

Knee Hugs

Gator Crawl

Lateral Bear Crawl

Metcon

Metcon (AMRAP – Rounds and Reps)

25:00 AMRAP

-400m Run

-6 Sandbag Get-Ups(4/3 Inserts)

-8 Single Arm Russian KB Swings ea. Arm (16 Total)

-10 Sandbag Hug & Squats

-12 Kneeling KB Halos to Floor (KB Comes from Floor, around the head, then back to the floor)
Performance:

25:00 AMRAP at 75-80%

-2:00 AB

-6 MB Get-Ups (20/14)

-8 Single Arm Russian KB Swings ea. Arm (35/25)

-10 Walking Lunges (No Weight)

-12 KB Halos in Standing Position

Cool Down

Cool Down

-Light 200m Walk or 400m Jog

then….

-Banded Bully x 45s ea. Arm

-Banded Hamstring Floss x 60s ea. Leg

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