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Thursday, November 6th: CrossFit

5
Dec

Thursday, November 6th: CrossFit

Alpine CrossFit – CrossFit

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In-House Competition Participants: Be sure to take a day or 2 to rest before hitting 3 AMAZING workouts Saturday morning!

Warm-up

Part 1: Partner Race:

-Each pair is shooting for 40/30 Calories on the Assault Bike. One partner is on the Bike for 5 Calories. Other partner is holding a wall-sit and can not come out until their partner tags them at the wall.

Part 2: Team Relay Race (Green Poles):

2 Teams on Opposite sides of the rig will race to see who finishes first. The relay: Each athelte must run forward & backwards to each Green Pole (Run to first pole, back pedal back, run to 2nd pole, back pedal back, run to 3rd, back pedal and tag next teammate) -Losing team= 5 Burpee’s

Part 3: Accumulate 20 Repetitions:

-DB Death March + Row (Light DB’s; Each Death March Step the athletes will row both DB’s to chest)

Metcon (Time)

21-15-9

-AB Calories

-Kettlebell Swings (53/35

-Indoor 200′ Shuttle Run b/w Rounds (Down & Back 2x)
Performance: “Same as Competition”

Cool Down

LAX Ball in Glutes & Hip Flexors with Quad Flexion

Part 2: Seated Cross-Body Knee Hug x 60s ea. Leg

Cobra x 60-90s

Part 3: Accumulate 25 Side Plank Clamshells ea. Side

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