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Wednesday, January 3rd: CrossFit

2
Jan

Wednesday, January 3rd: CrossFit

Alpine CrossFit – CrossFit

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SQUATS!

Warm-up

Warm-up for Squats (No Measure)

3 min on AB or Rower then…

1:00 ankle mobility

3 Rounds:

-10 Bottom of Squat Hip Rotations

-10 each leg weighted internal/external rotations

-10 skaters

-5 jump squats

(https://www.youtube.com/watch?v=COsxfK7dtck)

(https://www.youtube.com/watch?v=cZwmEuTQDOI)

Strength (not for time)

A: Back Squat (Est. 10RM )

B1: Single Front Rack Split Squat (1xKB on Open Hip Side) (6-6-6)

Tempo: 3121

-Rest 30s after both legs.

B2: Strict Toes-To-Bar (10-10-10)

Rest 90s before going back to B1

Cool Down Mobility

Metcon (No Measure)

Cool-Down Series:

3:00 AB/Row at Recovery Pace

90s Banded Pigeon ea. Leg

60s Side Plank ea. Side

Extra Gains

A1: Pendlay Row (8-8-8)

A2: Farmer’s Carry (100′-100′-100′)

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