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Tuesday, May 8th: CrossFit

7
May

Tuesday, May 8th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Don’t forget! Youth Weightlifting has moved to Tuesday and Thursday evenings at 4:30pm. With the upcoming summer of competitions, we hope to see a lot of young faces ready to get stronger!

Warm-up

Full Body Warm-up D (No Measure)

8 Minute AMRAP

After two movements, complete a “Power 10” on the Assualt Bike (Sprint 10 secs)

– 15 Air Squats and 15 Push-Ups

– 3 Wall Climbs and 10 Star Jumps

– 5 Scorpions per side (on back) and 5 Scorpions per side (on stomach)

– 20 Steps Walking Lunge w Stretch (10/side) and 5 Burpees

Metcon

Metcon (3 Rounds for time)

3 Rounds (each for time):

500m Row

100′ Farmers Carry (70/55)

200 Single Skips

100′ Front Rack Carry (70/55)

50 Air Squats

-Rest 6:00 b/w Rounds

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Calves, Quads, & Hips x 60-90s ea. Leg

Accumulate 3x 1:00 Forearm Plank

Accumulate 3:00 Paleo Chair

Extra Gains

A1: Split Squat (Farmer Carry) (6-6-6)

In a Lunge position, go up and down on one side for he entirety of repetitions before switching. Start with non-dominant leg forward.

A2: GHD Situps (15-15-15)

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