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Tuesday, October 2nd: CrossFit

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Oct

Tuesday, October 2nd: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Currently Kelli Beckish is fighting her fight with breast cancer. As a community, we support and fight with her! If you haven’t yet, head over to www.alpinecrossfit.com/gear to get your support shirt. Whenever you put that shirt on, it’s a good reminder to send Kelli and her family some words (or actions!) of support and encouragement.

Warm-up

Par t 1:

Partner Alt. x 2 Rounds: Partner A on AB for 12/10 Calories; Partner B Holds Plank

Part 2: 3 Rounds:

1) Banded Alphabet in OH Position (Band Orientation is even with Hand in OH Position) ea. Arm

2) Inverted Row x 10

3) CrossOver Step-Ups x 10 (5 ea.)

Gymnastics Skill Work

Handstand work. 2 options.

***Not interested in handstands: ***

3 rounds:

-6 DB arnold press

-30 sec straight body pronated hold on GHD

-30 hand plank shoulder taps.

***Want to work on handstands:***

3 Rounds:

-10 donkey kicks (scale as needed)

-20 finger presses against wall

-20 handstand march (scales= on box->against wall->freestanding).

At the end of the three rounds: 2 min handstand walk practice

Metcon

Metcon (Time)

For Time:

25-20-15-10-5 Pull-Ups **100m Double KB Front Rack carry(35/25 Each Arm)

RX+= CTB

Cool Down

BB Roll Lat Head & Triceps & Pec x 30-60s ea. Side

Banded 3-Way OH Stretch x 45-60s ea.

Forearm/Wrist Static Stretch x 60s Palms & Top of Wrist

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