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Thursday, May 25th

24
May

Thursday, May 25th

Alpine CrossFit – CrossFit

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

Push-up warm up (No Measure)

3 at each:

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

Metcon

Metcon (Time)

4 Rounds For Time: Mandatory 30 sec between stations
1- AD x 15/12 Cals

2- Strict T2B x 8-12

3- HR Push-Ups x 12-15

Strength (not for time)

A: DB Single Arm Bench Press (12-12-12)

(Tempo: 3211)

B: Single Arm DB Row (10-10-10)

(2s Pause at the Top)

Cool Down Mobility

Banded Bully x 30-45s ea. Arm +

Banded External Rotations (Horizontal Across the Body)

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