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Wednesday, April 25th: Competition

25
Apr

Wednesday, April 25th: Competition

Alpine CrossFit – CrossFit

Warm-up

A: Warm-up (No Measure)

2 Rounds:

-200m run

-5 inch worms

-10 jumping jacks

-20 mountain climbers

B: Warm-up (No Measure)

Specific:
Kneeling/Banded External Rotations x 15 ea. Arm + OHS Mobility Work

Strength (not for time)

Max at Complex in 15 Minutes

3 Snatch Grip PP + 3 Pause OHS

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP (1 of 2 Options)
10 Minute AMRAP (1 of 2 Options)

Option 1:”Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

Option Two:”Mary”

5 HSPU

10 Pistols

15 Pull-Ups

Cool Down Mobility

Banded Lateral Opener (Chest/Pec Opener) x 60s ea. Arm

Accumulate 90s Banded Lunge ea. Leg

Banded Horizontal External Rotation w/ Pause at End Range x 12-15 ea. Arm

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