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Thursday, November 16th: CrossFit

15
Nov

Thursday, November 16th: CrossFit

Alpine CrossFit – CrossFit

Warm-up

Full Body Warm-Up AB (No Measure)

5 rounds building in intensity:

-100 m run

-8 plow-2-staddle

-6 push-ups to Spiderman stretch

-4 dips (or 6 push-ups)

-2 laps KB OH Carry (One right, one left)

Strength (not for time)

Push Press (8-8-8)

3×6-8

Start at 60% and Build

Metcon

Metcon (3 Rounds for time)

Partner Metcon: 3 Rounds ea. For Time

1.5 Mile Assault Bike

-Rest as long as it takes your partner.

– In your rest, you must perform 10 Renegade Dumbbell Rows (No Push-Up) Prior to returning to the bike.

Cool Down

Metcon (No Measure)

Cool-Down Series:

Banded Pigeon x 90s ea. Leg

Cobra Stretch x 60s

Extra Gains

GHD Hip Extension (10-10-10-10)

Face-Down on GHD, pads are in the middle of quads to allow for an uninterrupted hip movement. Descend the upper body while maintaining a straight back. Tension should build in the hamstrings and slightly in the glutes/lower back. Achieve 90 degree’s, then return to a flat and engaged upward position (Use glutes to lock top position). Controlled the Eccentric Portion.
Wtd. If you can (Plate Hug)

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