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Thursday, September 14th: CrossFit

13
Sep

Thursday, September 14th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Tomorrow is the start to the 2017 Battle Series! Get those registrations in!

Warm-up

Full Body Warm-up D (No Measure)

8 Minute AMRAP

After two movements, complete a “Power 10” on the Assualt Bike (Sprint 10 secs)

– 15 Air Squats and 15 Push-Ups

– 3 Wall Climbs and 10 Star Jumps

– 5 Scorpions per side (on back) and 5 Scorpions per side (on stomach)

– 20 Steps Walking Lunge w Stretch (10/side) and 5 Burpees

Strength (not for time)

Push Press (6-6-4-4)

Start at 60% and Build

Metcon

Metcon (2 Rounds for time)

Conditioning:

800m Run (Rest 1:1)

400m Run (Rest 1:1)

800m Run (Rest 1:1)

400m Run

-Try for a faster 2nd time than the 1st

Cool Down

Metcon (No Measure)

Banded Lunge x 60-90s ea. Leg

Banded Hamstring Floss x 60s ea. Leg

Calf MOB (LAX or Roll + Manual Stretching)

Extra Gains

A1: Strict Chin-Ups (10-10-10)

A2: Single Arm Bench Press (8-8-8)

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