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Thursday, September 20th: CrossFit

19
Sep

Thursday, September 20th: CrossFit

Alpine CrossFit – CrossFit

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Trivia Time: How many times was the Men’s Tennis Singles at Wimbledon won by Bjorn Borg?

Warm-up

400m Run

then…

3 Rounds:

-10 bottoms up KB Presses

-Suitcase Carry(53/35#) 1 length of rig each arm

-8 Kipping Knees to Elbows

Weightlifting

Shoulder Press (10 min EMOM: 3 Stict Presses @ 83% of 5RM Strict P)

Metcon

Metcon (Time)

4 Rounds for time:

-400m run

-200m Farmer Carry(55/35#)

-15 TTB.

Cool Down

Foam Roll Calf x 30-45s ea. Leg

Banded Hamstring Floss x 60-90s ea.

Banded Bully x 60s ea. Arm

Extra Gains

FBB:

3 Sets:

A1) DB Death March x 16 + 8 DB Bent Over Row

Rest 60-90s

A2) Double KB Front Rack 1 & 1/4 Squats x 6-8 + Alt. Sotts Press (Bottom of Squat) x 12 Rest 2:00

3 Sets:

B1) Foot Elevated Single Leg Glute Bridge x 6-8 ea. Leg

Rest 60-90s

B2) Side Plank Banded Row x 10 ea. Side

Rest 60-90s

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