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Saturday, Dec 2nd: CrossFit

1
Dec

Saturday, Dec 2nd: CrossFit

Alpine CrossFit – CrossFit

Announcements

Members get dry needling FOR $20. Please take advantage of this recovery service by signing up for Monday night now

Warm-up

With Annie

Full body, 10 min (No Measure)

3 Rounds 30 sec on each movement, switch at 15 seconds for unilateral movements:

-Rowing w/ increased damper (3, 6, 9)

-Banded internal rotations

-SA KB thrusters, ascending weight

-Monster Walks

-Alternating Spiderman

Skill Work:

Foot wrapping for the rope climb…

6 Min EMOM (partners switch on the minute)

-5 rope clamps and stand ups

Metcon

Free Bird (Time)

60 KB Thruster buy in (45/25)

Then…

3 rounds for time:

-Cal row (20/18/15)

-80 lateral jumps over erg

-Rope climbs (8/7/6)

Rx+=35/50 KB Thrusters
This is a partner workout! Partners can partion the reps however they see fit

Cool Down

1 Random Act of Kindness

1. Someone/people you don’t know today

2. No benefit to you (other than you feeling good for what you did)

3. Makes at least one person’s life easier for a minute, an hour, a day, or more

Time Cap: 3 months (making this the longest CrossFit WOD)

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