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Saturday, July 21st: CrossFit

20
Jul

Saturday, July 21st: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Garbage Ball (No Measure)

Class will divide into 2 teams on opposite sides of the gym. Throughout the area, different sizes of MedBalls and Sport Balls will be placed. On 3-2-1-GO! athletes will try to “Clean the garbage” from their side of the facility onto the other teams. Balls must be carried and placed to the other side (no throwing/tossing,etc…). Once the timer stops, the team with the most garbage on their side loses and will receive a penalty.

Metcon

Metcon (2 Rounds for time)

One person will work at any one time. In this workout there are 5 rounds with declining reps- starting with 50 reps, then 40 reps, then 30, then 20, then finishing with 10 reps.

Team member 1 will complete both exercises whilst team member 2 rests, and then they will switch.

Clean & Jerk (115/75)

Pull-Ups

After finishing the 5 rounds, both team members will rest for 2 minutes, and then they will complete 5 more rounds of 50, 40, 30, 20 and 10 reps of:

Push ups

Box Jumps (24″/20″)

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