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Tuesday, March 26th: CrossFit

25
Mar

Tuesday, March 26th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

General Warm-Up: “Rowling” x 4-6 Rounds

**Penalty: Lateral Hops over Rower. 1m Over= 2 Lateral Hops (1 ea. Side)**

Specific: Alt. EMOM x 12:00(4 Rounds)

1) Inverted Row x 8 (2121)

2) Kneeling Pallof (Face-Away from Rig) x 30s

3) Neutral Banded Alphabet ea. Arm (Lighter band) 4) 15 Floor to Ceiling Jumps (Full Squat)

Metcon (AMRAP – Reps)

3 Sets for total reps:

-30s Burpees

30s Rest

-60s Ski for Calories

60s rest

-90s Row for Cals

90s Rest

**We are going for repeatable efforts between sets. Think about going at 85% effort for each interval to achieve that.**
Performance:

Alt. EMOM x 15:00

1) 45s Row (Calories) 2) 45s Alt. Step-ups (Reps)

3) 45s Assault Bike (Calories)

Cool Down

-LAX in Posterior Shoulder x 60s ea. Side (Lat, Terres, Trap, or Posterior Deltoid)

-Banded 3-Way OH Stretch x 45s ea.

-CrossOver Recovery Series

Extra Gains

3 Rounds:

A1) DB Hammer Curl x 10 (2121)

A2) Banded Overhead Tricep Extension x 10 (2121 Tempo)

A3) Side Plank Rotations x 15 ea. Side

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