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Tuesday, June 13th (Competition: Out of Focus)

12
Jun

Tuesday, June 13th (Competition: Out of Focus)

Alpine CrossFit – CrossFit

Warm-up

Full Body Warm-up C (No Measure)

“Rowling” 8 Rounds

Land exactly on 100m

For every 1 meter you are off +/- then do 1 burpee

3-way Overhead band stretch :30 Seconds per stretch

Hamstring Flossing :90 seconds each leg

Specific Warm up (No Measure)

Structural Stability on Shoulders w/ Bands

-Kneeling External Rotation to Press x 10-15 ea. Arm

-IR/ER Rotations x 12-15 ea. Arm

Metcon

Metcon (Time)

For time (12-18 minutes widows)
30 Box Jumps (24/20 in)

30 Jumping Pull-Ups

30 Kettlebell Swings (35/26 lb)

30 Lunges

30 Knees-to-Elbows

30 Push Press (45/35 lb)

30 Back Extensions

30 Wall Balls (20/14 lb)

30 Burpees

30 Double-Unders

Cool Down

Cool-Down: Banded Overhead Mobility + KB Shoulder Setting x 90s ea.

Extra Gains

A) 3×10 Sandbag Hug Split Squats (Elevated Back Foot) ea. Leg

(Tempo: 3131)

B) GHD Hip Extension: 3×12-15

(5s Eccentric/2s Pause at Top ea. Rep)

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