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Wednesday, October 17th: CrossFit

16
Oct

Wednesday, October 17th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

About 2,550 new cases of invasive breast cancer are expected to be diagnosed in men in 2018. A man’s lifetime risk of breast cancer is about 1 in 1,000. Barbells 4 Boobs devotes their resources to early detection in both male & females at risk for Breast Cancer.

Warm-up

Warm-Up: 500m Row

3 Rounds:

-PVC Pull-Downs (Banded w/ PVC) x 10/ 5

-CrossOver OHS w/ 2s Pause in Bottom

-10 Ring Rows w/ Rotation (Neutral to Supinated Grip)

Pull-ups

Max UB Pull up Test.

**May be Butterfly or Kipping.**

Metcon (Time)

5 Rounds for time:

500m Row

15 OHS(95/65)

Points of Performance:

1- PACE! Control your rounds with going almost too light on the first round. 2- If your row pace makes the OHS break more than once, it’s too fast!

3- OHS weight should be a non-hesitation weight…it’s 75 Reps!

Cool Down

-Foam Roll Bac & LAX Sub-Scapular/Lower Trap In Shoulders (2-3:00)

-Back on Wall Shoulder Slides to OH Extension x 15-20 Repetitions (Slow and Controlled)

-45-60s Internal Rotation Stretch+ Paleo Chair x 3:00 Accumulation


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