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Tuesday, May 1st: CrossFit

30
Apr

Tuesday, May 1st: CrossFit

Alpine CrossFit – CrossFit

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Announcements


A HUGE Congratulations to Lori! Yesterday was Lori’s final day after a 43 year career in her industry. Today is not only her birthday but also the first day of her retirement. Come say congrats to Lori by participating in her Retirement WOD!

Warm-up

Full Body Warm-Up AB (No Measure)

Team 400m Indian Run, then…

3 rounds building in intensity:

-100 m run

– 10 KB cossack squat

-8 plow-2-staddle

-6 push-ups to Spiderman stretch

-4 dips (or 6 push-ups)

Strength (not for time)

Front Squat (6-6-6)

No Tempo

All 3 Sets at Heaviest Weight from last week.

Rest 2-3:00 b/w Sets

Metcon

Metcon (Time)

Metcon: 5 Rounds For Time

1x Lap Stone Carry (115/70)

4 DB Push Press ea. Arm 35/25

16 Alt. Step-Ups with DB

43 Single Skips

RX+= 50/35 & Double Unders

5/1= Lori’s Birthday

4= April was last month of work.

16= Years at Current Company

43= Years of Working in her industry

Cool Down

Metcon (No Measure)

Cool-Down Series:

LAX in Shoulder x 30-45s ea. Shoulder

LAX on Tricep x 30-45s ea. Arm

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

Accumulate 2:00 Cobra/Sphynx Position

Extra Gains

A1: Strict Chin-Ups (6-6-6)

Tempo: 31×2

Rest 30-60s

A2: Turkish Get Up (6-6-6)

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