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Tuesday, November 27th: CrossFit

26
Nov

Tuesday, November 27th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

New Cycle has begun! What PR’s did you hit last micro-cycle (4-weeks)? What can you build to before the end of the year?

Warm-up

General: Partner Warm-Up x 2 Rounds w/ MB:

-10 Granny Toss

-10 Squat Toss

-10 Rotation Throws

-10 Sit-Up Throws ea. Person

Part 2: Alt. EMOM x 9 (3 Rounds)

1- CrossOver Step-Ups (Full Minute)

2- Inverted Row x 5 + 3 Inch Worms

3- Plate Hug Kang Squats x 8

Front Squat

Front Squat Cluster Set (1.1.1.1)

E3MOM x 12:00 (Must rerack every repetition)

**Start at 40% Back Squat & Build to best Cluster Set**

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

-25/20 Cal AB

-15 Pull ups(RX+ CTB)

-15 Box Jumps w/step down

-15 DL(135/95)
“Performance” Modification:

-60s AB at 75%

-5 Chin-Ups + 5 Pull-Ups (Strict; Banded if need be)

-Alt. Step-Ups x 12

-Double KB Deadlift w/ Sumo Stance

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