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Saturday: August 22nd

21
Apr

Saturday: August 22nd

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

Strength (not for time)

Prowler Push (1-1-1-1)

Work up to a heavy 50 ft push

Metcon

Metcon (AMRAP – Reps)

Partner Workout:

Every 3 min for 24 min:

A: 200 m run/max burpees

B: 30 KB swings/max sumo DL high pulls (95/65)
When Partner One completes the 200m, Partner Two stops their burpees and runs the 200m.

Partner One does burpees till Partner Two returns from the run.

Once Partner two returns, both partners rest for the remainder of the 3 minutes

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