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Wednesday, April 11th: CrossFit

10
Apr

Wednesday, April 11th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Warm-Up Series:

A) Team Indian Run (400m)

B) 3 Sets

5 Leg Swings (Forward & Back)

15s Seated Running

5 Leg Swings (Lateral)

15s Banded Running

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

In-Balance Strength

A1: 50′ Sled Push (50′-50′-50′)

High (Above Knee)

Alternating w/ Partner

A2: Opposition Carry (50′ ea. Variation )

1 KB in Front Rack Position

1 KB in Farmers Carry

A3: 50′ Sled Push (50′-50′-50′)

Low (Below Knee Hand Placement) Push

Cool Down

Metcon (No Measure)

Cool-Down:

Foam Roll Calf, Quads, and Glutes x 1:00

Banded FIgure-4 Stretch x 60s ea. Leg

Side Plank Raise x 10 + 30s Hold ea. Side (3030 Tempo Raises)

Extra Gains

45 Second Sorrenson Hold (3x 45s)

Set up on the GHD similar to the Hip Extension. Athletes will hold their position (chest parallel to the floor) for 45 seconds. Plate hugs will make this more challenging.

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