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Wednesday, May 15th:CrossFit

14
May

Wednesday, May 15th:CrossFit

Alpine CrossFit – CrossFit

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Head over to our YouTube page to see the latest “Chase the Stimulus” for todays rowing intervals & Structural work!

https://www.youtube.com/watch?v=6dPK7MepZRU


Warm-up

Warm-up (No Measure)

“Power 10” on Rower

*Between movement Pairs= 10 Hard Pulls on Rower

Pair 1: Sampson Lunge x 10 + 5 Inch-Worms

Pair 2: 8 Scorpions + 12 Alt. Single Leg/Arm V-Ups

Pair 3: GHD Hip Extension x 10 + CrossOver 90/90 x 8 Reps

Pair 4: Banded Good Morning x 12 + Star Plank x 25s ea. Side

5 Minutes of Cals x 2 🙂 (2 Rounds for calories)

2 Sets:

-5 min Max Cal Row

**Rest 10 minutes between sets**

Metcon (No Measure)

3 Sets for Quality

A1) Single Arm DB Z-Press x 10 (R)

A2) Glute Bridge w/ MB Between Knee’s x 30s

A3) Single Arm DB Z-Press x 10 (L)

A4) Wall Sit x 30s

Cool Down

-Foam Roll Quads, Hips and Back x 2-3:00 (Take your time)

-Couch Stretch OR Standing Quad Pull x 60s ea. Leg

-Cobra Stretch x 90s

then, Accumulate 2:00 Sorenson Hold (Sets no less than 45s at a time)

Endurance

Metcon (6 Rounds for time)

Alternating E6MOM x 30:00

Rounds 1,3,5: For Time

400m Sandbag Run

12 Ring Dips

16 Air Squats

12 Chin-Ups

Rounds 2,4,6: For Time

600m Run

16 Walking Lunges (Unwtd.)

12 DB S2OH

16 Walking DB Death March

*Rest remaining time in the 6:00 Window

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