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Battle of the Boxes WOD 1

23
Jun

Battle of the Boxes WOD 1

Alpine CrossFit – CrossFit

Warm-up

10 min Warm-up (No Measure)

400 m slow jog:

12 Each:

Jumping Jacks

Horizontal and Forward Leg Swing

Squat Toe touches

Supine Hip Bridges

Fire Hydrants

Iron Cross

Lunges With Twist

Push-Ups

Sit-Ups

Supermans

Explosive Drills

HASD (1-1-1-1-1)

Load up a heavy sled and drag it 20 yards. This is a great exercise to “rehearse” proper acceleration mechanics (body lean, positive shin angles, etc.) while strengthening the specific muscles involved in accelerating

WOD Review

Metcon

7 Mins in Heaven (Calories)

7 min AMRAP

7 Pull-ups (Rx+=C2B)/(Rx=Pullups)/(Scaled=Ring Rows)

7 STOH (Rx+=115/75)/ (Rx= 105/65)/(Scaled=25/15 DB)

7 bar facing burpees



21/17 Cal rower
Partner 1 will work for AMRAP on the 7’s sequence while partner 2 rows, partners may not switch until 21/17 calories are reached – Score is total calories + total reps

Once the 21 calories are reached each time the partners may switch. Calories will be contiguous, 21,42,63,84 …

Cool Down

Go for a walk with your partner and talk about your Fourt of July plans

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