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Tuesday, July 31st: CrossFit

30
Jul

Tuesday, July 31st: CrossFit

Alpine CrossFit – CrossFit

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The 2018 CrossFit Games Kick are about to kick off! Whats your prediction for the top spots after the week is over?

Warm-up

Warm-up (No Measure)

Gen. Warm-Up:

Alt. EMOM x 9:00=

1- 30s Assault Bike

2- MB/DB Over Shoulder x 16

3- Banded Pallof Press x 5 ea. Side

Metcon

1: Metcon (AMRAP – Reps)

Part 1: 60s ME KBS (53/35)

-Rest 4:00

2: Metcon (AMRAP – Reps)

Part 2: 2:00 AMRAP

50 DU

25 Sit-Ups

ME Row Calories

-Rest 4:00

3: Metcon (AMRAP – Reps)

Part 3:

60s ME Box Jumps w/ Step Down

-Rest 4:00

4: Metcon (AMRAP – Reps)

Part 4: 2:00 AMRAP:

30 Alt. DB Snatches(50/35)

ME Wall-Balls (20/14)

In-Balance Strength

A1: Lateral Step-Up (10-10-10 (4-5 ea. Leg))

https://www.youtube.com/watch?v=g7VvQxu5fkk

A2: Banded Clamshells (16-16-16)

https://www.youtube.com/watch?v=QjKyGqrAaP4

Cool Down

Metcon (No Measure)

Cool-Down Series:

Cross-Body Internal/External Rotations x 15 ea. Side x 2 Sets

Acc. 2:00 Plank

Extra Gains

Metcon (Time)

2 Sets:

1000m

800m

700m at 5k Pace w/ 45s Rest

5:00 Rest b/w Sets

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