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Friday: March 31st Tester

30
Mar

Friday: March 31st Tester

Alpine CrossFit – CrossFit

Announcements

This is the end of test week! Go hard on this last benchmark work out and remember you can makeup what you missed this week at the gym this weekend.

Warm-up

Full Body Warm-up E (No Measure)

Warm-Up:

1:00 Couch or Pigeon Stretch per side (athlete choice)

1:00 each way on 3-way overhead mobility

…then…

2 Rounds

10 Air Squats

10 Push-Ups

10 Scorpions on Stomach (5/side)

10 Front Squats w Empty Bar

10 Kips on Rig or 10 Pull-Ups

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cool Down Mobility

Banded forearm mobility

10 min cardio (or Spikeball) to flush the legs

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