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Thursday, March 22nd: CrossFit

21
Mar

Thursday, March 22nd: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Not 1, not 2, but 3 Possible workouts for 18.5! Dave Castro announced that 3 different workouts will be posted at 1:00pm today and the CrossFit community will vote on what 18.5 will be! Be ready to cast those votes after lunch time!

Warm-up

Full Body Warm-Up AB (No Measure)

3 rounds building in intensity:

-100 m run

– 10 KB cossack squat

-8 plow-2-staddle

-6 push-ups to Spiderman stretch

-4 dips (or 6 push-ups)

Strength (not for time)

Shoulder Press (Tough 3-Rep in 8 Minutes)

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP at 75%

16 Alternating Sandbag Step-Ups (2/3 Inserts)

Backwards Sandbag Bear Crawl x 50′

Russian KBS x 10 (70/55)

30 Double Unders

Cool Down

Metcon (No Measure)

Cool-Down Series:

AB x 3:00 Cool Down Pace

Foam Roll Quads & Hips x 30-60s ea.

Side Plank x 60s ea. Side

CrossOver Recovery Series

Extra Gains

Spend 15-20:00 time on direct mobility specific for you. Loosen hips up, open your torso & shoulders…Get ready for 18.5!

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