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Thursday, November 30th: CrossFit

29
Nov

Thursday, November 30th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Well, we had a little mishap with our Holiday Party Invites :/ We hope EVERYONE finds time on December 15th to be a part of our Alpine Holiday Party! We’ll get started around 6:00pm so no evening classes. Mark your calendars!

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

A): Metcon (3 Rounds for reps)

2:00 Clock:

250m Row

AMRep Kipping Pull-Ups

-Rest 1:00 x 3 Rounds

Rx+= C2B Pull-Ups

B) : Metcon (3 Rounds for reps)

2:00 Clock:

250m Row

AMRep HR Push-Ups

x 3 Rounds

-Rest 1:00

Rx+= Deficit Push-Ups (45/25lb Plates)

C) : Metcon (3 Rounds for reps)

2:00 Clock:

250m Row

AMRep Wall-Balls (20/14)

-Rest 1:00 x 3 Rounds

Rx+= 30/20lbs

Cool Down

Metcon (No Measure)

Cool-Down Series:

Barbell UB Roll Out (Triceps, Lats, Pec) x 30-60s ea. Arm/Position

-Take your time!

Reverse Plank Acc. x 2:00

Extra Gains

Banded Pallof Press (10-10-10 ea. Side )

Standing profile to the ri (where band is attached at shoulder height). Holding the band with both hands, slow & controlled pressing away from the midline and then back into the midline. Stance is athletic & resisting the rotation the band is trying to promote through the press.

https://www.youtube.com/watch?v=zo_olew7tKA

CrossOvery Recovery Series (1 Series, Watch Tempo)

Proceed Through the Recovery Circuit on the CrossOver Symmetry Chords.

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