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Thursday, March 21st: CrossFit

20
Mar

Thursday, March 21st: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Official Intramural Team Points Standing (Nate will Update Wednesday)

Warm-up

general:

rolling row 100mx4

**penalty burpees**

Specific:

Alt. EMOM x 9:00 =

1) double leg jump single leg land lateral hop x4 each side,

2) bunny hops length of rig,

3) arms only AB by 20 seconds

Metcon (AMRAP – Reps)

20 min amrap:

-20/15 cal row

-50 DU

-20/15 cal AB

-50 DU

Performance:

20:00 Clock Alternating for Quality:

-60s Row at 1100/900 cal/hr

-Farmers Carry x 100′

-60s AB at 255-275/185-215w

-Double KB Waiter Carry x 100′ (Light)

Cool Down

10-15:00 DEEP Stretching:

-Spend a solid 60-120s in each stretch & breath!

-Take your time after the workout and get as mobile as you can prior to 19.5 announcement!

Perhaps try ROM WOD 🙂

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