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Saturday, Feb 23

23
Feb

Saturday, Feb 23

Alpine CrossFit – CrossFit

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Announcements

Katie is here Monday! Prioritize that recovery and sign-up for her now 🙂

Warm-up

10 min Warm-up (No Measure)

400 m slow jog:

12 Each:

Jumping Jacks

Horizontal and Forward Leg Swing

Squat Toe touches

Supine Hip Bridges

Fire Hydrants

Iron Cross

Lunges With Twist

Push-Ups

Sit-Ups

Supermans

Beep Test (AMRAP – Rounds and Reps)

Metcon

Metcon (Time)

4 Rounds:

-5 BS (155/105)

-10 Box Jumps w/ step downs

-15 Deficit (8″/4″)

Rx+=50 handstand walk buy-in and cash out

Extra Gains

BMU practice:

-3 rounds

20 kipping back slides

10 hollow body banded pull overs

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