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WOD

19
Sep

Wednesday, September 20th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Happy Hump Day Athletes! Who’s ready for LiftUp Autism Next Saturday (Sept. 30th) at Alpine? Head over to our Event Page on Facebook to Sign Up!

Warm-up

Full Body Warm-up A (No Measure)

Run 400

then: 2 rounds

10 Ball Slams

10 OH Lunges w/ ball

10 Ball Slams

10 Up/Downs w/ ball

CrossOver Activation Series (No Measure)

Every class member needs to get this in today

Skill Work:

Metcon (No Measure)

15 Minutes Skill Practice:

Banded MU Transition Practice

Banded Negative Dip Into Negative Muscle Up

Metcon

A1-A3 x 4 Rounds Through.

A1: Push-ups (20-20-20-20)

DB Deficit Push-Ups x 15-20

-Rest 20s

A2: Strict Chin-Ups (12-12-12-12)

Strict C2B Chin-Ups x 8-12

-Rest 20s

A3: : Dumbbell Hang-Power Clean (8-8-8-8)

DB Hang-Power CLean x 8

-Rest 90s

Cool Down

Metcon (No Measure)

End of Barbell Roll-Out for Tricep & Pec x 60-90s ea.

Accumulate 90s Side Plank ea. Side

Extra Gains

FLR on Rings (Front Lean Rest) (Acc. 90s )

Top of Push-Up Position on Rings Static Hold

Strict Toes-To-Bar (10-10-10-10)