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Friday, May 18th: CrossFit

17
May

Friday, May 18th: CrossFit

Alpine CrossFit – CrossFit

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Announcements


Best of Luck Team Alpine & Vinny Casey as they throw down at the South Regionals All Weekend! Action starts today!

Warm-up

Full Body Warm-up D (No Measure)

8 Minute AMRAP

After two movements, complete a “Power 10” on the Assualt Bike (Sprint 10 secs)

– 15 Air Squats and 15 Push-Ups

– 3 Wall Climbs and 10 Star Jumps

– 5 Scorpions per side (on back) and 5 Scorpions per side (on stomach)

– 20 Steps Walking Lunge w Stretch (10/side) and 5 Burpees

Metcon

Metcon (Calories)

6 Rounds for Calories (Total):

30s Assault Bike

90s Rest

Strength (not for time)

A1: Sandbag/Stone Hug Squats (3×6-8 +100′ Carry )

A2: Russian Kettlebell Swings (15-15-15 UB)

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Quads & Hips x 60-90s

Cobra Hold x 60-90s

Side Plank x 60s ea. Side

Extra Gains

Metcon (No Measure)

Sustained Aerobic Work

30:00

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