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Saturday, January 12th: CrossFit

11
Jan

Saturday, January 12th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Begin with indoor relay with coaches

Warm-Up: Shoulder Activation (No Measure)

3 Rounds:

-100 ft DB OH carry

-100 waiter carry

-10 push-up to elbow

-10 wall-facing, wall slides

WOD Review

Cover the movements with the coach and warm-up each

Metcon

Bugs Bunny (AMRAP – Reps)

Movements:

-Shoulder 2 OH (50/35)

-DB Front Rack Lunges (50/35)

-Pull-ups (C2B=Rx+)

-Box Jumps (Step-overs=Rx+) (24″/20″)
Objective:

Complete as many repetitions as you can, as quickly as you can.

Mission:

Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to row 400 meters. The mission starts with one partner rowing and the other partner on one of the assigned movements. The “movements” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a row and the first movement, the cycle repeats until each partner has completed four 400 meter rows and completed all four of the movements.

Cool Down

Cool-Down:

Banded OH Stretch (Bow & Arrow) x 45-60s ea. Arm

Standing Quad Pull x 45-60s ea Leg

CrossOver Recovery Series

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