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Thursday, October 11th: CrossFit

10
Oct

Thursday, October 11th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Trivia Time: When was the euro introduced as legal currency on the world market?

Warm-up

General Warm-Up:

3 Rounds:

Partner A= Front Plank, Side Plank (R & L)

Partner B= Elementary “Fran” 21-15-9 PVC Thrusters/Banded Lat Pull Down (Straight Arms)

Partner A will hold Front Plank as long as it takes partner B to perform the round of 21 Fran. Then switch. 15’s & 9’s = Side Planks

Announcements

Trivia Answer:

January 1st 1999

Skill Work:

-Accumulate 30 Single Unders

-Accumulate 30 Single under with Taller Jump

-Accumulate 10 Single, Double Unders(Emphasis on doing 1-3 single unders before doing your Double Under.)

-Accumulate 2-10 Double unders

5 min EMOM: 30s Max DU

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cool Down

400m Light Jog

LAX/Foam Roll Glutes & Back

Internal Rotation Stretch x 30-60s ea. Arm

Pigeon Stretch x 60s ea. Leg

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