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Thursday, March 8th: CrossFit

7
Mar

Thursday, March 8th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Be sure to tune in tonight at 6:00pm on Games.CrossFit.com work Open Workout 18.3 Announcement!

Warm-up

Full Body Warm-up C (No Measure)

“Rowling” 8 Rounds

Land exactly on 100m

For every 1 meter you are off +/- then do 1 burpee

3-way Overhead band stretch :30 Seconds per stretch

Hamstring Flossing :90 seconds each leg

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP at 75-80%

25/20 Calorie Row

30s FLR on Rings (Push-Up Position Hold)

Briefcase Carry x 1 Lap ea. Arm (70/55)

35 Double Unders

In-Balance Strength

A1: Side Plank Hold (30s-30s-30s)

Forearm side-plank position hold with heels, butt, and shoulder against the wall.

A2: Single Arm Ring Row (6-6-6)

6 ea. Arm + 10s Hold at Top

Cool Down

Metcon (No Measure)

Cool-Down Series:

Accumulate 60-90s ea. Leg Banded Lunge

Accumulate 2:00 Cobra Stretch

Accumulate 60s Downward Dog

Extra Gains

Accumulate 5:00 Paleo Chair

Accumulate 2:00 Active Hanging (Varied Grips)

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