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Saturday, June 22nd: Partner WOD!

21
Jun

Saturday, June 22nd: Partner WOD!

Alpine CrossFit – CrossFit

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Warm-up

The coach will lead you through the specific warmup progressions

Warm-up (No Measure)

General:

—Assault Bike Tabata

—3 way overhead mobility

Specific: 4 rounds building in skill

—10 air squats->10 push press w/empty bb->10 thrusters->10 thrusters with weight

—10 downward dog toe touches->10 push-up->10 handstand march against wall->5 handstand lowers to kick up

—10 scap pull-ups->10 Kip Swings->5 strict pull-ups->5 Kipping pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

25:00 AMRAP w/ Partner

50 Thrusters (95/65)

50 Burpee Pull-Ups

50 HSPU (Sub= 30 Wall-Walks)

*Partner Not working is Accumulatin AB Calories. Score is Total Full Rounds Complete + AB Calorie Total

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