6
Oct
CrossFit: Saturday Oct 7th
Alpine CrossFit – CrossFit
Warm-up
Warm-up 2 Rounds for Comradery: (No Measure)
-10 cal AB
-10 Plow 2 Straddle
-10 Bow and Bends
-10 Junkyard Dogs (5 per person)
Warm-up (No Measure)
Mobility:
3 way overhead * 60 seconds each
banded hamstring * 60 seconds each
couch stretch*60 seconds each
Metcon
Metcon (Time)
Alternating Partners:
24-18-12-6
-Double DB DL (#50/#35)+lunge walk 30ft
-Pull-ups
This is with a partner work out
You go, I go style where on partner does both of the 24, then the next goes
Cash Out
1-Mile Run (Time)
Max Effort 1-Mile Run
optional