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Thursday, September 21st: CrossFit

20
Sep

Thursday, September 21st: CrossFit

Alpine CrossFit – CrossFit

Announcements

With all this tough training, don’t forget about ROMWOD access in the front mobility room!

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

Metcon

Metcon (AMRAP – Reps)

Alternating EMOM x 28 Minutes (Row is AMRAP Measure)

1- Row x 15s ME for Cals

2- Burpee Over Box x 6 (Tall Box; Can use hands)

3- Banded Kneeling Hip Thrusts x 4 (https://www.youtube.com/watch?v=FOlm4M8wA9s)

4- V-Ups x 10

Cool Down

Metcon (No Measure)

LAX in the Glute x 30-60s ea. Side

Banded Lunge x 60s ea. Leg

Banded Bully x 60s ea. Arm

Extra Gains

Get ready for Battle Series WOD 2 Tomorrow!

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