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Tuesday, January 1st: CrossFit

31
Dec

Tuesday, January 1st: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Kick-Start Nutrition Challenge starts today! Let’s get that nutrition on lock heading into 2019!

Gymnastics Skill Work

Skill Review: Toes to Bar Progression

Warm-up

General: Handball!

Specific: 3 Rounds for Quality:

30s Jumping Wall Taps

“I Dream of Jeanie” + Press x 5 ea. Arm.

Metcon (Time)

-100 Double Under Cash-In

5-10-15-20-25

Double DB S2OH(50/35#)

T2B

-100 Double Under Cash-Out
Performance:

-40 Alt. Step-Up Cash-In

5-10-15-20-25

Double DB Strict Press (35/25)

MB Weighted Sit-Ups (Straight Leg; 14/10)

Cool Down

Foam Roll Calves & High Hip x 2-3:00

LAX or BB in High Lat Position x 30-45s ea. Side (Open & Close arm)

Tricep Roll Out x 30-45s ea. Side

then, CrossOver Symm. Recovery Series

Extra Gains

3 Sets:

-A1) Single Arm Upright Row x 10 ea. Side

-A2) Side Plank on Wall x 30s ea. Side (On Hand)

-A3) Supinated DB Curl x 10

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