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Saturday, April 21: CrossFfit

20
Apr

Saturday, April 21: CrossFfit

Alpine CrossFit – CrossFit

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Announcements

We’d love to get all of you here these next two weekends!

-Antonio is next Saturday

-Our Regionals Fundraiser is the Saturday after. Breakfast burritos and a fun Cinco De Mayo WOD

Warm-up

General Stability Warm-Up (No Measure)

2 Rounds

One Suicide Run (Start at first pole, go to each pole and back to the start) after each movement:

-10 plank shoulder taps

-Write Alpine in pallof press (Right/Left)

-10 bowler squats

-Calf raises for 1 min

-10 bird dogs

-Wall Slides for 1 min

-10 Thread the Needles

Metcon

Today will be broken up into 4 stations, class will move through the stations in groups of 4, spending 9 min at each station. Essentially, this is a 36 min E9MOM

1.: Power Hungry (Calories)

3 min max cal Assault Bike

2A: 50′ Sled Pull (1RM)

The Sled will have a rope attached to it approximately 50′ long. In an athletic stance, pull the sled toward you in a hand over hand motion as fast as possible (the sled must not stop). Perform this for 50′ total and load of the sled.

2B: 50′ Sled Push (1RM)

3: Yoke Carry (Weight)

50 feet for max load

4: Metcon (Time)

2 Rounds for Time:

-500m row

-20 air squats

-10 C2B (pull-ups or ring rows to stay moving)

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