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Wednesday, August 9th: CrossFit

8
Aug

Wednesday, August 9th: CrossFit

Alpine CrossFit – CrossFit

Warm-up

General Indoor Running Drills (No Measure)

Lunge (Forward/Backward)

Side Lunge Alternating

Inch-Worm + Duck Walk

Toe-Touches + Elephant Walk

High Knee’s (Forward/Backward)

Butt Kicks (Forward/Backward)

Side Suffle (Down and Back)

Burpee Broad Jump

Warm-up (No Measure)

Monster Walk Series:

50′ Forward & Backward

50′ Lateral Steps ea. Direction

15-20 Squats with Band

Strength EMOM

Back Squat (E2MOm x 10 Minutes= 2 Pause Squats + 3 Back Squats)

1 at 65%

1 at 70%

2 at 75%

1 at 80%

Metcon

Metcon (Time)

For Overall Time (Minus Rests):

800m Run

-Rest 3 Minutes

400m Run

-Rest 2 Minutes

800m Run

-Rest 2 Minutes

400m Run

Cool Down

Metcon (No Measure)

Accumulate 90s Pidgeon ea. Leg

Accumulate 90s Hamstring Floss ea. Leg (Standing)

Extra Gains

A1: Barbell Evil Wheels (8-8-8)

Use a Barbell with plates as an Ab-Roller. Roll out only as far as a tensioned midline allows.

A2: Snatch Grip RDL (6-6-6)

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