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Wednesday, April 17th: CrossFit

16
Apr

Wednesday, April 17th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Get your InBody done on Saturday–information is power, so click the link below! https://docs.google.com/spreadsheets/d/1J4eOdx4gzSVDt1CYJIXZsD8P95UDp-w_Jvy5Bxfzksg/edit#gid=0


Warm-up

Warm-up (No Measure)

General: “Rowling”

5 Rounds. Try to get the Erg to read exactly 100m. No short pulls or cheating!

Penalty= Burpee’s!

Warm-up (No Measure)

Specific: Alt. EMOM x 9:00
1) External Rotation at Neutral x 12 ea. Side

2) Hollow Rocks x 20s

3) Bridge Ups x 6-8 w/ Hold a Top of Final Rep x10s

Metcon

Metcon (AMRAP – Reps)

12 minute Alt EMOM: Minute

1)= 35s Row @1300/1000 c/h

2)= 35s Max Effort TTB in sets fo 4-7

**Must be able to keep the rowing pace for the 35s to label your score as “RX”**

**Tracking your total number of TTB**

Metcon (AMRAP – Reps)

4 Sets:

A1) Single Arm DB Bent-Over Row x 8-10 (3131 Tempo; R-Arm)

A2) Matador/Box Dips x AMREP (-2; Tempo: 3111)

A3) Single Arm DB Bent-Over Row x 8-10 (3131 Tempo; L-Arm)

A4) Wall-Sit w/ MB between Legs x 45s

Cool Down

Crossover Recovery Series

Endurance

Metcon (5 Rounds for weight)

E7MOMx 35:00 (5-Rounds)

400m Run,

400m Row

15 Pull-Ups

3 Snatches,

*building in weight. Score=weight

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