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Saturday, Dec 16th: CrossFit

15
Dec

Saturday, Dec 16th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Thank you for a great night last night!

Don’t forget, next Saturday will be the 12 Days of Thankfulness WOD

Warm-up

Generic Warm-up w/ hip activation (No Measure)

: 30 Walking High Knee Karaoke (Right)

: 30 Walking High Knee Karaoke (Left)

:30 Walking Forward Hurdle Drill

:30 Walking Knee Hugs

:30 Walking Cradle Pulls

:30 Walk outs

:30 sumo squat

Then…

10 Lateral Monster walk steps + 10 squats @22×1
After the general warm-up:

Row or AB for 3 min, or 800 m run

WOD Review

Metcon

Metcon (Time)

Sweat it out Saturday:

-1000 m row

Then…

3 Rounds:

-40 Russian KB Swings (55/35)

-30 Wall balls sit ups (20/14)

-20 over unders (mid thigh height or below)

-1000m cash-out row (Rx+)
New to CrossFit? Thanks for visiting today!

Your will scale for this workout can look like the following:

-4 min row for max distance

Then…

-Light KB swing

-Abmat sit ups

-Just “overs”

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