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Tuesday, August 29th: CrossFit

28
Aug

Tuesday, August 29th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Our Double Under Clinic i (Sept. 9th at 8:00am) is filling up fast! Log into the WODIFY Kiosk and reserve your spot before they’re all gone! Coach Nate and Coach Ian are ready for a full group!

Warm-up

Kettlebell Activation Warm-Up Series (No Measure)

2 Eounds, 5 reps each:

S.A Swings

Push Press

Row

Halos

Around the World

Arm-Bar/Windmills

Strength (not for time)

Power Clean (3-3-3-3-3)

Establish 3RM TnG

Metcon

Metcon (Time)

For Time: 27-21-15-9

Calories Rowed

T2B

Scale: 21-15-9-3/ T2Rings or 2x Sit-Ups

Cool Down

Metcon (No Measure)

Accumulate 90s Side Plank (Heels, Butt, & Shoulders on the Wall) ea. Side

Cat-Cow x 30 Repetitions + Accumulate 60s Couch Stretch ea. Leg

Extra Gains

CrossOver Symmetry IronScap Series

*See IronScap Char on CrossOver Chart*

Barbell Evil Wheels (8-8-8)

Use a Barbell with plates as an Ab-Roller. Roll out only as far as a tensioned midline allows.

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