Friday, October 19th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Reminder: Tomorrow will be our Barbells 4 Boobs Saturday Theme workouts. Wear your pink, see the schedule to know what workouts you’ll be participating in, and if you haven’t donated yet there is still time!

Warm-up

General Warm-Up: GAME OF COACHES CHOICE!

Specific Warm-Up: 3 Rounds:

“I Dream of Jeanie”

Press OH x 8-10

Banded Lateral Walks w/ High Pull x 5 & 5 x 3 ea. Side

Banded Hip Thrusts x 8-12

Metcon (AMRAP – Reps)

FGB Style (1:00 ea. Station/ 1:00 Rest x 3 Rounds= 17:00)

Stations:

-Ski-Erg Cals

-Box Jumps(24/20″)

-KBS(53/35)

Ring Dips

T2B

Score is TOTAL Reps

Cool Down

Light 400m Jog or 2:00 AB

Couch Stretch x 60s ea. Leg

Scorpion Stretch x 45-60s ea. Side

Banded OH Stretch x 45-60s ea. Arm