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Wednesday, June 6th: CrossFit

5
Jun

Wednesday, June 6th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Full Body Warm-up D (No Measure)

8 Minute AMRAP

After two movements, complete a “Power 10” on the Assualt Bike (Sprint 10 secs)

– 15 Air Squats and 15 Push-Ups

– 3 Wall Climbs and 10 Star Jumps

– 5 Scorpions per side (on back) and 5 Scorpions per side (on stomach)

– 20 Steps Walking Lunge w Stretch (10/side) and 5 Burpees

2 Sets: Leg Swings

Forward & Backward x 10-15

Lateral (Across body) x 10-15

Metcon

A1: Metcon (Time)

For Time (5:00 Cap):

75 Wall-Balls (20/14)

-Rest 3:00

Rx+= 30/20

A2: Metcon (AMRAP – Rounds and Reps)

3:00 AMRAP:

10 Double DB Front Rack Lunge (50/35)

10 Kipping Pull-Ups (No Butterfly)

-Rest 5:00

A3: Metcon (Time)

For Time:

500/400m Row

20 Burpee’s over Erg

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Quads & Hip Flexors x 30-60s ea. Side

Couch Stretch x 60s ea. Leg

Seated Internal/External Rotations x 60s Alternating

Accumulate 60s Single Leg Hip Thrust Hold ea. Leg
Seated Internal Rotations: https://youtu.be/Ytg4HN33l6w?t=2m4s

Extra Gains

A1: Strict Toes-To-Bar (10-10-10-10)

A2: GHD Back Extension (12-12-12-12)

Set up GHD higher in the hip than Hip Extension set-up. Slowly, lower at the upper back/shoulders creating a controlled curve throughout the spine to end range of motion. Then return in the reverse, engaging lower back first and up into the shoulders last.

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