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Tuesday, July 24th: CrossFit

23
Jul

Tuesday, July 24th: CrossFit

Alpine CrossFit – CrossFit

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Don’t forget to head over to our store and show some support for our community member Kelli Beckish! Shes putting up a good fight right now and we want to be sure she feels the love from Alpine!,Don’t forget to head over to our store and show some support

Warm-up

Warm-up (No Measure)

400m MB Indian Run, then…

3 Sets:

10 Squat Therapy Wall Squats

10 (5 ea.) KB Bottoms Up Lunges

10 (5 ea.) Banded Pallof Press

Gymnastics Skill Work

Metcon (No Measure)

2-3 sets (15:00 Clock):

30s Pike HS Hold (Floor –>Wall)

30s Wall-Facing Split HS Hold (Wall Walk & Alt. Legs for Scale)

3-5 wall facing handstand push-up (Sub Feet on Box/Floor HSPU)

30 sec headstand practice->

3-5 kick to handstand on wall->

30s Elbow Supported Handstand hold

30 sec mini handstand practice-

3-5 Donkey Kicks

15s Handstand Marching.

**Note: All HS Variations can be performed with feet on a box or the ground**

Link: https://www.youtube.com/playlist?list=PLS5lovy8j9XZNovH-owy-mLzsR4afcL1j

Metcon

Metcon (No Measure)

12:00 AMRAP

15 Air Squats

15 MB Sit-Ups (14/10)

2 Strict HSPU + 4 Kipping

Substitutions for HS Push-Up Progress:

1: 3-6 Kipping HSPU (UB) w/ 3s Negative

2: 3 HS Push-Up Negatives + 3 HS Position Knee Tucks

2: 2 Wall Walks + 6 Tempo Pike Push-Ups (2121)

Cool Down

Metcon (No Measure)

Cool-Down Series:

Banded 3-Way OH Stretch x 45s ea.

Couch Stretch x 60s ea. Leg

2 Sets:

Banded Face Pull 2222 Tempo x 15

Reverse Plank x 60s Hold

Extra Gains

Metcon (3 Rounds for time)

2 Sets:

3x800m at 5K Pace w/ 45s Rest

5:00 Rest b/w Sets

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