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Thursday, September 13th: CrossFit

12
Sep

Thursday, September 13th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Trivia Thursday!

What is the Diameter of the Earth?

Warm-up

3 Rounds at each station:

Partner 1 AB at Moderate Pace for 10/8 cals and while that is happening Partner 2 Elephant Walk/Bear Crawls. Then switch stations.

then…

3 Rounds at each station:

Partner 1 Moderate Paced AB whil Partner 2 does Standing Banded Alphabet(each arm) with inside arm + 6 Jump Switch lunges. Then Switch stations.

Metcon

8-10s Max Watt Assault Bike (AMRAP – Reps)

3 Sets:

8-10s Assault Bike for Max Watts.

**Rest 3 minutes between sets.**
**You are logging the highest wattage you got to show on the monitor during the 3 sets.**

Metcon

Metcon (4 Rounds for time)

” – Every 6 minutes, for 24 minutes(4 Sets:)

-20/15 AB cals

-10 DB DL

-8 DB Thrusters

-6 DB Front Squats

(RX=50/35#)

**Goal is to go FAST. **

**Scale the AB calories and DB weight appropriately so that you can attack each new set with confidence. The weight should be moderate to where you can go unbroken but during those last 2 sets it is going to be a mental fight to do so. :)**

Cool Down

-Foam Roll Quads & IT Bands x 60-90s ea. Leg

-Tall Banded Lunge x 60s ea. Leg (Focus on Glute & Midline Tension)

-15-20 Cat-Cows

-Cobra x 60s

Announcements

Answer to Trivia Question ‘What is the diameter of the Earth?’

-8,000 Miles!!!!

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