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Tuesday, October 16th: CrossfIt

15
Oct

Tuesday, October 16th: CrossfIt

Alpine CrossFit – CrossFit

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Announcements

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Warm-up

General Warm-Up: Indoor Relay Warm-Up

Alt. EMOM x 8:00=

Even: 20s Legs only AB + 20s Arms Only AB

Odd: Banded Pallof Press x 1 Press + Spell “A-L-P-I-N-E” ea. Side

In-Balance Strength

4 sets:

A1. 6 RNT Lunges @30X1, both legs(Holding DBs at sides)

A2.45s Wall Sit with Medball between legs.

10 Minute Assault Bike (Calories)

10 minute AB Test Points of Performance:

1- Pick a Pace Range

2- Breath!

3- Have fun in the last 1:00 or so…

Cool Down

Foam Roll Quads & Hips x 2:00

Tall Banded Lunge x 60-90s ea. Leg

Forward Fold x 60s

Cobra Stretch x 60-90s

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