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Wednesday, November 22nd: CrossFit

21
Nov

Wednesday, November 22nd: CrossFit

Alpine CrossFit – CrossFit

Announcements

Consider today as a chance to earn your crazy holiday meal tomorrow! Have fun!

Warm-up

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

Lunge (Forward and Backward)

Side Lunges (Alternating)

Inch-Worm

Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)

A-Skips

B-Skips

C-Skips

Bounding

Metcon

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here

Cool Down

Metcon (No Measure)

Cool-Down Series:

Banded Hamstring Floss x 60s ea. Leg

Kneeling Straddle Position Hold x 90s

Cobra (Or Sphinx) Hold x 60s

Extra Gains

Side Plank Hold (60s ea. Side )

Forearm side-plank position hold with heels, butt, and shoulder against the wall.

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