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Tuesday, February 27th: CrossFit

26
Feb

Tuesday, February 27th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Feeling a bit sore? Tight in the joints? Hit up our mobility room to stay on top of your recovery game and stay tunes as we try and bring you a Mobility & Revitalizing Focused Class on Wed following 18.2. We will keep reservations low, but it’s a great opportunity to work the passive movements of the body & restorative efforts to keep you feeling healthy and fit!

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 (4 Rounds for time)

E5MOM x 20 Minutes (4 Rounds)

Row x 250m

20 Wall-Ball

10 Ring Dips (Rx+= 5 MU)

-Rest remaining time in the 5:00; ea. Round is for Time

Strength (not for time)

A1: KB Bottoms Up Press + Walk (6-6-6)

Designated Reps + 50′ Front Rack Walk

A2: Bent-Over Supinated Row (8-8-8)

In a bent-over position (back flat/chest parallel to floor) turn grip supinated (palms up) and grip the barbell. In a straight line, retract scapula and pull the barbell into mid-chest. Then return to the floor.

A3: CrossOver Row + External Rotation (6-6-6)

See CrossOver’s “90/90”

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Quads & Hips x 60s

Accumulate 60s Couch Stretch ea. Side

60s Forward Fold (V-Sit)

2x 30s Side Plank Against Wall ea. Side

Extra Gains

Metcon (No Measure)

15 Minute Recovery Flow Session:

Alternating b/w Stations for 15:00 at 65% Pace

-SL Bear Crawl x 50′

-Side Lunges Alternating x 100′

– Active Hang x 20s

– GHD Sorrenson Hold x 30s

– Hollow Body Rock x 20s

-Single Jump Rope x 45s

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