Friday, January 25th: CrossFit

24
Jan

Friday, January 25th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

General: Group Circle Tag

Specific:

2 Sets:

-DB Tricep Extension in Front Rack x 10

-Banded Front Squat (Band Holding in Front Rack)

-MB Rotation Throw x 5 ea. Side (Single Leg; Outside leg is down leg)

Metcon (AMRAP – Rounds and Reps)

2 Sets:

10 min PAMRAP(Switch after every full round)

-12 Power Cleans(95/65#)

-24 Lateral Jumps over the bar.

**Rest 5 minutes**

**Will start the second AMRAP where you ended the first**

**We shall score this as total rounds and reps.**
Performance:

2 Sets:

Partner 10:00 AMRAP

-15 Kettlebell Swings (Full) -12 Explosive Step-Ups ea. Leg (Finish All 12 on One side before switching; Drive Opposite Knee Up Hard)

Cool Down

-90s hamstring floss, each leg

-90s foam rolling of calves, each leg