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Tuesday, September 5th: CrossFit

4
Sep

Tuesday, September 5th: CrossFit

Alpine CrossFit – CrossFit

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

Gymnastics Skill Work

Metcon (No Measure)

Part 1: EMOM x 6 Minutes

1 Wall-Walk

Part 2: E2MOM x 6 Minutes

Kick to Handstand & March x 15s

Part 3: E2MOM x 6 Minutes

Kick to Handstand Walk to Wall (10ft)

OR Repeat Part 2

Metcon

Metcon (Time)

6 x 20/15 Calorie Row

-Rest 2:00 between Sets

Score= Combined Time

Cool Down

Metcon (No Measure)

Accumulate 2:00 Forarm Plank

90s Couch Stretch Each Leg

Banded Lateral Opener x 60s ea. Arm

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