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Saturday, Feb 10th: CrossFit

9
Feb

Saturday, Feb 10th: CrossFit

Alpine CrossFit – CrossFit

Announcements

While you are no longer eligible to receive a free t-shirt with your Open sign-up, don’t miss out on the fun!

Also, Katie is here Monday. Who wants in?

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

Metcon

Metcon (Time)

4 rounds each for time:

-10 hand release push-up (Rx+ HSPUs)(Push-ups from knees)

-10 DB OH Lunge (50/35, single arm) (Rx+=Double arm) (Masters=35/20)

-10 C2B (5 BMU Rx+) (Masters=pull-ups/ring rows
This is a you-go-I-go format. Try to pick a partner that is using your same weight.

New to CrossFit?

-Knee push ups

-Farmers Carry Lunge

-Ring Rows

Strength EMOM

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Death March x 20 reps

Station 2 – Turkish Get-Ups x 6 reps (3 each side)

Station 3 – Side Plank x 45 seconds each side

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