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Tuesday, April 30th: CrossFit

29
Apr

Tuesday, April 30th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

“Power 10” Warm-Up x 8:00 AMRAP (10s Sprint on AB in between movement Pairs)

-Single Leg Glute Bridge x 10 ea. & Lateral Squat Jump w/ Single Leg Landing x 6 (3 ea. Side

-KB Overhead Lunge x 5 ea. Side & Bird Dogs x 5 ea. Side

-Push-Up Hops x 15 & Banded External Rotation at Neutral x 10 ea. Side

Sumo Deadlift (E3MOM x 9min(3 sets): 5 Sumo DL @80% of 5RM)

Metcon (5 Rounds for reps)

Every 3 minutes for 15 minutes(5 Rounds):

-50s KB Power Snatch(45/25#)(Alternate arms every 5 reps, do not touch the ground)

-50s Max Cal AB

**We will score this as Total of Reps + Cals for each round.**
Performance: Every 3:00 for 15:00 (5 Rounds):

-8 Single Arm Russian KB Swings

-25′ OH Walk ea. Arm

-45s Assault Bike at 85% Effort

(Total Calories is your score)

Cool Down

400m Light Jog

Foam Roll Quads x 60s

2-3 Rounds for Quality:

-10 Banded ER ea. Arm

-Single Leg Glute Bridge Hold x 30s ea. Leg

Extra Gains

Alt. EMOM x 12:00 (4 Rounds)

1: Single Arm DB Bent-Over Row x 10 (R-Side)

2: Band Assisted Hamstring Curl x 8-10

3: Single Arm DB Bent-Over Row x 10 (L-Side)

4: AMREP (-2) Strict T2B

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