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Thursday: May 1th

10
May

Thursday: May 1th

Alpine CrossFit – CrossFit

Warm-up

Full Body Warm-up B (No Measure)

3 Rounds for Fun

With a partner:

7 (each person) wall ball shots over the bar Light weight ball

7 (each person) Medball toss situps to partner

7 “Low 5” Push-ups with partner

5 Minutes Mobility of your choice

Specific Warm up (No Measure)

Mobilize for workout movements

Coach queues through movements.
Varied Push-Up Series (3 Repetitions at Each Position)

-Regular Push Ups

-Wide Grip Push-Ups

-Diamond Grip Push Ups

-1 Hand Up/ 1 Hand Down –Push Ups (Then Alternate)

-Fingertips Out Push-Ups

Top of Ring Position Holds x 10-15s x 2-3 Rounds

Review Ring Dip Points of Performance

WOD Review

Metcon

Metcon (7 Rounds for reps)

21 min alternating EMOM
1- Clean Grip DL x 6 (Speed: Approx. 55-65% of DL Max)

2- Ring Dips x ME (Scale for 8+; Athletes must complete 8 or more repetitions for their set to count)

3- AbMat Sit-Ups x 15

Cool Down Mobility

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