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Friday, September 28th: CrossFit

27
Sep

Friday, September 28th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Don’t Forget! Tonights’ Rockies Game starts at 6:10pm so there will be NO 5:30PM Class!

Warm-up

Part 1: Partner AB Relay (Partner on Bike Holds 250/175w) while other relays: 1) High Knee’s/ 2) Elephant Walks 3) Lateral Shuffle 4) Frankensteins

Metcon

Metcon (2 Rounds for reps)

You are counting each run or carry as 1 rep and each meter on the rower as 1 rep.
15:00 AMRAP:

-200m Sandbag Carry (Shoulders)(2/1 Insert)

-25/20 Cal. AB

-30 Lateral Jumps over Sandbag

Rest 5 minutes

15 min AMRAP:

-200m Run

-400m Row

-100 DU

Cool Down

Calf stretch against wall x 60s each foot

lacrosse ball roll out T-Spine on ground x 2 minutes

Extra Gains

Metcon (No Measure)

4 sets of:

Interval 1 – Box Jump-Up to Front Support on Bar x 6 reps

Interval 2 – Air chair swing x 1.1 (https://www.youtube.com/watch?v=X6tykvBN834&feature=youtu.be)

**if you have BMU,

Interval 1 –arch under bar to support (make it tough) x 6 (https://www.youtube.com/watch?v=bibf3sF_npg&feature=youtu.be) Interval 2 – 3 butterfly c2b+bmu

2 sets of: EVERYONE. Scale as necessary

Interval 1 – Kipping Back Slide x 15 reps (https://www.youtube.com/watch?v=96N7ZjlBEYY&feature=youtu.be)

Interval 2 – Muscle-Up Bar Pulls x 10 reps (https://www.youtube.com/watch?v=9d1wO-T6S6w&feature=youtu.be)

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