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Thursday, May 24th: CrossFit

23
May

Thursday, May 24th: CrossFit

Alpine CrossFit – CrossFit

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Announcements


Attention! A little change up to our Memorial Day Murph Schedule. Heats will run every 45:00 starting at 8:15am on Monday. Plan accordingly and make sure you have scales in mind. These can be movement scales or scaling the volume. ,Attention! A little chan

Warm-up

Running Warm-up (No Measure)

3:00 AB or Row, then….

4*30 Figure 4 practice (https://www.youtube.com/watch?v=bHU2CGDmswM)

4*30 sec seated arm swings

4*30 sec banded fall w/arms and legs driving

Metcon

Metcon (3 Rounds for time)

3 Sets:

400m Run

-Rest 2:00 b/w Efforts

-Goal is Sustainable Pace

Strength (not for time)

A1: Ring Rows (ME-ME-ME (Tempo: 20×1))

Rest 30s after set.

A2: Banded Push-Ups (ME-ME-ME )

https://www.youtube.com/watch?v=cOFwFzzLFWw
Rest 60-90s after set.

ME-2 (Save 2)

Cool Down

Metcon (No Measure)

Cool-Down Series:

Barbell Roll Forearms (Be gentle) x 45-60s ea.

Banded OH Distraction x 45-60s ea. Arm (Reposition every 10-15s)

Lying Banded Hamstring Stretch: 3x5s Hold (10s Relax) ea. Leg

Extra Gains

Spend 15-20 Extra Minutes on Body Maintenance.

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