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