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Tuesday, November 21st: CrossFit

20
Nov

Tuesday, November 21st: CrossFit

Alpine CrossFit – CrossFit

Announcements

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

Strength (not for time)

Push Press + Power Jerk Complex (4+1, 4+1, 4+1, )

Transition from Barbell Push Press to Power Jerk in designated number of repetitions for each movement.
Start at 65% of your best Push-Press

Perform 4 Push Presses + 1 Power Jerk

Metcon

Metcon (AMRAP – Reps)

Alt. EMOM x 15 Minutes

1- 12s ME Cals AB

2- 30 Double Unders + 8 DB Bent-Over Row

3- Rotating SlamBall Throw x 3 ea. Side

Score= Total number of AB Calories

Double Under Scale= 20s DU Practice + Rows (If you cannot perform the 30 double unders under 30s, cap your practice or attempts at 20s)

Cool Down

Metcon (No Measure)

Cool-Down Series:

90s Banded Lunge w/ Extend & Rotate (Keep midline tight!)

Banded 3-Way OH Stretch x 30-45s ea. Stretch

Extra Gains

Metcon (No Measure)

Rest Up and Get ready for tomorrow 😀

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