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Thursday, June 7th: CrossFit

6
Jun

Thursday, June 7th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Movie Night Tomorrow! Showtime is at 7:00pm with Black Panther as our main feature and Coco in the front room for the kids! Popcorn & soda H2O provided!

Warm-up

Posterior Chain Warm-up (No Measure)

500m Row, then…

W/Band:

Monster Walk Lap Forward

Monster Walk Lap Backwards

Monster Walk Lap Lateral (Below knee)

5 Squats @ 25X1

W/O Band x 2 Rounds

10 Bow and Bend (Arch your body back then reach down to touch your toes)

5 Single Arm Deadlift ea. Side + 50′ Briefcase Carry ea. Side

20 Alt Busdrivers

:30 Pec Stretch on Rig (each side)

then, Review Deadlift Set-Up (Empty Barbell)

Strength (not for time)

A1: Snatch Grip Deadlift (6-6-4-4)

1st Set of 6 at 80% of 4RM; then build…

A2: FLR on Rings (Front Lean Rest) (45-45-45-45)

Top of Push-Up Position on Rings Static Hold

Metcon

Metcon (3 Rounds for reps)

For Repetitions ea. Station:

Tabata (20s On/ 10s Off) x 4:00 ea.

1- Push-Ups

2- Box Jump Overs (24/20)

3- Assault Bike (Calories)

There will be a 1:00 Rest Transition between movements.

Cool Down

Metcon (No Measure)

Cool-Down Series:

Briefcase Carry Walk 400m (200 ea. Arm; Light)

Banded Pigeon Stretch x 60s. ea. Leg

Cobra Stretch x 60s

Paleo Chair x 2:00

Extra Gains

CrossOver Symmetry IronScap Series (1 Series )

*See IronScap Char on CrossOver Chart*

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