Friday, October 5th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Who here has set up their BBFB fundraising page?

Warm-up

Game Day! “Garbage Ball!” x 10-12:00

Part 2: 3 Rounds:

1) “I Dream of Jeanie” CrossOver x 10 ea. Side

2) Kneeling Jump to Squat x 5 (Scale= Kneeling Banded Hip Thrust)

3) BB Muscle Clean + Press x 5-7 Reps

In-Balance Strength

“STATIC STABILITY

4 Sets:

A1) Single Arm Ring Row Hold(Bottom with square position) x 20s

A2) Single Arm Shoulder Plank(same arm as A1) x 20s

A3) Banded Superman

hold x 30s

A4.) Single Arm Ring Row Hold(opposite arm) x 20s

A5) Single

Arm Plank(Same arm as A4) x 20s.”

Metcon (5 Rounds for time)

Every 4 minutes for 20 minutes(5 sets):

-10/8 Cal AB

-10 Power Clean and Jerks(RX=115/75)(RX+=135/95)

-30 DU

Cool Down

400m Walk

90s hamstring Glossing, each leg

3 postition OH banded stretch x 30s each position, each arm