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Thursday, March 15th: CrossFit

14
Mar

Thursday, March 15th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Attention! By special request, today (March 15th) we will be collecting donations for Colin…while you may not know him, Colin is a 12 year old young man fighting brain cancer and the neighbor of one of our community members. Donations (cash) will be accepted throughout the day to help this family in their fight against Colins cancer.

Warm-up

Full Body Warm-up A (No Measure)

Run 400

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

12 Alternating Bowler’s Squats

12 Alternating Cossack Squats

12 Band Pull-Throughs

Rest as needed

Metcon

Metcon (AMRAP – Reps)

Alternating EMOM x 16 Minutes:

1- Burpee’s to Target (6in) x 30s

2- Bent-Over Row x 6 + 10s Top of Chin-Up Hold

3- Lateral Step-Up x 16 (8 ea.)

4- Wall Sit w/ MB Hold between Legs x 30s

Strength (not for time)

A1: Landmine Anti-Rotation (10-10-10-10)

Much like landmine floor to overhead, but in this movement the legs and torso remain rigid. Only the arms cross and rotate with the end of the landmine/barbell from in front & overhead to near the hip. Top arm remains straight while lower arm can bend.
5 ea. Side; Slow and Controlled

A2: 50′ Sled Push (50-50-50-50′)

Mid-Heavy; Consistent Movement

Cool Down

Metcon (No Measure)

Cool-Down Series:

Barbell Tack N Floss on Hamstrings x 30-60s ea.

Lying Hamstring Stretch x 45s ea. Leg

Banded Lateral Opener x 30-45s ea. Arm

Extra Gains

Metcon (No Measure)

15:00 Light AB

-E3MOM= 3-5 HSPU or 1-2 Wall Walks

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