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Friday, September 1st: CrossFit

31
Aug

Friday, September 1st: CrossFit

Alpine CrossFit – CrossFit

Warm-up

Full Body Warm-up B (No Measure)

3 Rounds for Fun

With a partner:

7 (each person) wall ball shots over the bar Light weight ball

7 (each person) Medball toss situps to partner

7 “Low 5” Push-ups with partner

5 Minutes Mobility of your choice

Metcon (No Measure)

Pre-WOD Warm-Up:

Take 10-15 Minutes to Warm Up your movements for the partner workout and discuss strategy.

Metcon

Metcon (Time)

With a Partner, for Time:

Row 2K (Partner Hugs a Stone)

Accumulate 100 Push-Ups (Partner Engaged Hang on Rig)

Accumulate 50 Deadlifts (Partner Holds Plate Overhead (45/25)

Partner 400m Run

Rx Standards:

Stone= 115/70

Deadlift= 225/155

Cool Down

Metcon (No Measure)

Cool Down Series:

Foam Roll Posterior Chain x 2 Minutes

90s Banded Pidgeon ea. Side

Banded Bully x 60s ea. Arm

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