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Tuesday, July 25th: CrossFit (Practice)

24
Jul

Tuesday, July 25th: CrossFit (Practice)

Alpine CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Rowling (7 Frames)

Warm-up (No Measure)

Monster Walks

Forward & Backward 50′

Lateral (R/L) 50′

Strength (not for time)

Pause Squat + Back Squat (5-5-5-5)

E2MOM x 8 Minutes= 1 Pause Squat + 4 Back Squats (65/70/2 at 75%)

Metcon

Metcon (AMRAP – Reps)

x 3 Rounds

AB x 15/10 Calories -Rest 45s

Farmers Walk x 150′ -Rest 45s

Burpee’s Over Hurdle x 30s ME -Rest 90s
Rx= 90/70 Farmers Walk

Cool Down

Metcon (No Measure)

Quad Roll Out + Couch Stretch x 90s-2:00 ea. Leg

Accumulate 2 Minute Glute Bridge Hold

Extra Gains

800m UB Sled Drag Walk (800m)

Walking, facing forward, dragging a sled with weight that allows you to not stop moving.

Barbell Evil Wheels (15)

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

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