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Saturday, June 16th: CrossFit

15
Jun

Saturday, June 16th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

A: 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

B: Warm-up Handstand Work (No Measure)

3 sets:

-Handstand marching x 30 reps (scales: feet on box->back to wall->freestanding)

-Donkey kicks x 8

-Kick to handstand x 6 (mini->on wall->freestanding)

-Handstand hold x 20 sec (pike against wall->back to wall)

Metcon

EMOM: Metcon (4 Rounds for time)

Every 6 minutes for 24 minutes w/ partner:

-10 tire flips (flip towards each other, 1-for-1)

-20 cal AB (partition, or scale how you see fit)

-30 partner WB (choose a weight that is good for both of you, toss WB back and forth)

-40 Jump Rope each (synchro for bonus points, singles=80)

Cool Down

Warm-up (No Measure)

-400 m walk, talk about Fourth of July plans

-Couch stretch

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