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Saturday, April 20th: CrossFit with Coach Dana!

19
Apr

Saturday, April 20th: CrossFit with Coach Dana!

Alpine CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run, then

3 Rounds:

10 Tempo Squat Jumps

10 “I Dream of Jeanie with Press”

10 Sampson Lunge

Metcon

Metcon (Time)

For Time (25:00 Cap)With Partner:

100 Pull-Ups

100 Front Squats (95/65)

80 Box Jumps (24/20)

80 Thrusters

60 T2B

60 Back Squats

40 Burpee’s

40 Kettlebell Swings

Rx+=135/95
Performance:

—100 DB bent over rows

—100 DB Front Squats

—80 step ups

—80 DB thrusters

—60 abmat sit-ups w/ DB

—40 burpees

—40 Russian swings

Endurance

Metcon (10 Rounds for time)

“Running Ten sets of:

Run 600 Meters @ 85-90% of 1-Mile PR Pace

Rest 90 seconds”

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