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Tuesday, December 11th: CrossFit

10
Dec

Tuesday, December 11th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

If you see Garik or Steve, be sure to tell them congratulations for finishing their last Spartan Race for this year! Thats 13 Spartan Races, which is insane!

Warm-up

General: “Rowling” x 4-6 Rounds (Penalty= Jump-Switch Lunges ea. Leg)

Specific: 3 Rounds

-5 Bottoms Up KB Lunge Press ea. Side

-5 Single Leg Rotating MB Throws ea. Side (Scale= Tandem Stance)

-5 Single Leg RDL w/ Foot on Wall ea. Side

Metcon (Time)

For Time:

-75 Wall-Balls(20/14#)

-50 Calorie Row

-25 Deadlifts (255/185)
Performance: 4 Rounds For Time:

-12 DB Thrusters (35/25)

-12/9 Calorie Row

-6 Deadlifts (65% DL Max)

Metcon (No Measure)

Post WOD 4 Rounds for Quality: A1) KB Floor Presses x 8 @31X1 A2)Single Arm Ring Rows Holds x 30-40s , each arm

Cool Down

Cool Down:

Light Row x 2:00

Foam Roll Lower Body (Quads, Hamstrings & Glutes)

Tall Banded Lunge Hold x 60s ea. Side

Banded Hamstring Floss x 60s ea. Side

30s Side Plank on Wall + 30s Copenhagen (Foot in J-Hook) Plank ea. Leg

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