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Wednesday, March 21st: CrossFit

20
Mar

Wednesday, March 21st: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Friday Night Lights this week for the final CrossFit Open Workout 18.5! There will be no evening classes and heats will start around 4:45/5:00pm. This is going to be just like week 1 with Potluck style food & all the Spirit and energy to bring this Open to a close!

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

Metcon

1: 1000m Row (Time)

Max Effort 1000m Row
6:00 or Under

2: Metcon (Weight)

3 Rounds for Quality:

12 Ring Rows (20×1)

4 Turkish Get-Ups (55/35)

15 Hollow Rocks
10:00 Cap

3: 1000m Row (Time)

Max Effort 1000m Row
5:00 or Under

Cool Down

Metcon (No Measure)

Cool-Down Series:

60s Cobra Position Stretch

60s Banded Pigeon ea. Leg

Single Leg Hip Thrust x 15 ea. Leg

Accumulate 2:00 Forearm Plank

Extra Gains

A1: Ring Dips (ME-ME-ME)

ME sets w/ Tempo: 20×1

-Rest 30s After a Set

A2: Strict Chin-Ups (10-10-10)

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