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170712 Sport Upper Body

11
Jul

170712 Sport Upper Body

Alpine CrossFit – Sport

Warm-up

3 min on rower then…

2 Rounds:

1 lap waiter carry (Rt)

10 internal hip rotations

1 lap waiter carry (Lt)

10 external hip rotations

Sprint Drills (No Measure)

-5 cone: Out 2, back 1

– Staggered cone: Sprint, circle, sprint

-Banded drills with partner

-front/back

-side/side

Strength EMOM

Metcon (AMRAP – Reps)

12 min alternating EMOM:

-DB Row x20s each

-DB Bench x20s each

-Crossover Iso holdx20s each

Metcon

Metcon (Time)

4 Rounds:

-20 yard shuttle

-10 lateral stick jumps

-5 burpess

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