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Thursday: March 9th, 2017

8
Mar

Thursday: March 9th, 2017

Alpine CrossFit – CrossFit

Warm-up

A: Warm-up (No Measure)

AD/Row x 5 Minutes

2-Minute Tabata Plank Series (20s Work/10s Rest x 4 Rounds) ea.

-Forearm Plank

-Right Side Plank

-Left Side Plank

-Bridge Position

Metcon

B: Metcon (Calories)

Alternating EMOM x 12 Minutes (4 Rounds Each)

1- AD Sprint x 20s (Calories)

2- Wall Walk to Handstand Hold x 30s

3- Arching SlamBall Throws x 6

In-Balance Strength

A1: Turkish Get Up (4-4-4)

A2: Bottoms Up Kettlebell Walk (45′-45′-45′)

Holding a single Kettlebell in the front rack position by the handle. The Bell portion is inverted over the top of the knuckle. Athletes will walk with this position held for a pre-determined amount of distance.
45′ Each Arm.

Cool Down Mobility

2-3 Minute Hold in Each Position

-Pidgeon Stretch ea. Leg (Add Band for more tension)

-Forward Fold

-Lying CrossOver

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