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Tuesday, April 3rd: CrossFit

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Apr

Tuesday, April 3rd: CrossFit

Alpine CrossFit – CrossFit

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Announcements


No, these aren’t just the faces to blame with recent programming (even though they are)…..Don’t forget about our NEW Endurance Class on Wednesday Night at 5:30pm

Warm-up

Garbage Ball (No Measure)

Class will divide into 2 teams on opposite sides of the gym. Throughout the area, different sizes of MedBalls and Sport Balls will be placed. On 3-2-1-GO! athletes will try to “Clean the garbage” from their side of the facility onto the other teams. Balls must be carried and placed to the other side (no throwing/tossing,etc…). Once the timer stops, the team with the most garbage on their side loses and will receive a penalty.

Strength EMOM

Sumo Deadlift (E3MOM x 4 Sets (12:00)= 4-6 )

Building Sets

Metcon

1: Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

10 Hang Power Clean (115/75)

10 T2b (Scale= Straight Leg Sit-Ups x 15)

10 Hand release push ups

30 Double Unders (2:1 Single Scale)

-REST 3 min-

2: Metcon (AMRAP – Rounds and Reps)

4 min AMRAP

5 Hang Power Clean (115/75)

5 T2B

5 Hand release Push Ups

15 Double Unders

Cool Down

Metcon (No Measure)

Cool-Down Series:

Barbell Pec Roll Out x 30s ea. Arm

Barbell Lat Head Roll Out x 30-45s ea. Arm

Banded 3-Way OH Stretch x 45s ea. Stretch ea. Direction

Extra Gains

CrossOver Symmetry IronScap Series (Perform 1 Series )

*See IronScap Char on CrossOver Chart*

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