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Thursday, November 9th: CrossFit

8
Nov

Thursday, November 9th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Don’t forget this Saturday’s “3 Wise Men” WOD in Honor of Veterans Day!

Warm-up

10 min Warm-up (No Measure)

400 m slow jog:

12 Each:

Jumping Jacks

Horizontal and Forward Leg Swing

Squat Toe touches

Supine Hip Bridges

Fire Hydrants

Iron Cross

Lunges With Twist

Push-Ups

Sit-Ups

Supermans

Deadlift Technique Review (No Measure)

Weight in Heels

Hamstrings & Glutes Loaded

Flat Back

Retracted Shoulders

Strength (not for time)

Deadlift (10-10-10-10)

E3MOM = 10 Reps AFAP (Must be done under 25 seconds to count)

Metcon

Metcon (3 Rounds for calories)

E5MOM x 15 Minutes=

2:00 Max Calorie Assault Bike

Rx= 45/35

Cool Down

Metcon (No Measure)

Cool-Down Series:

Barbell Roll on Adductor/Quad x 30-60s ea.

Banded Hamstring Floss x 60s ea. Leg

Accumulate 20 Cat-Cowl (Slow and Mobility Focused)

Extra Gains

Metcon (No Measure)

Accumulate 30 Minutes of Steady-State Cardio (Conversation Pace)

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