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Saturday, 2-11-2017

10
Feb

Saturday, 2-11-2017

Alpine CrossFit – CrossFit

Warm-up

The Saturday Special (No Measure)

Split up into two groups,

Relay style “race” one person working at a time.

Do the dynamic exercise down the length of the gym and run back to tag the next person in line. Everyone in your group must do that exercise before moving on to next exercise.

-high knees

-butt kickers

-crab walk

-Sampson Stretch (quality)

-bear crawl

-spiderman

Explosive Drills

5 Sets alternating, rest as needed between sets:

5 Tall box jumps increasing in height each set, stating at 30″/24″

10 Parallette Bar Shoot Throughs

*video of Shoot Throughs on website

Metcon

Metcon (Time)

For Time:

400m Run

25 KB Swings 55/35

400m Run

25 KB Russian Twist 55/35

400m Run

25 Toes to Rings

400m Run

25 Abmat Situps

400m Run

25 KB Swings

400m Run
*can be in any order if theres not enough rings

*Russian twist L+R=1

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