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Saturday, March 31st: CrossFit

29
Mar

Saturday, March 31st: CrossFit

Alpine CrossFit – CrossFit

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Announcements

We’re closed tomorrow for Easter. Enjoy time with your family!

Warm-up

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
OH Carry-palm facing away from yo

Waiter Carry-Plam facing toward you

Warm-up (No Measure)

WOD Warm-up, building in weight and skill:

3 rounds

-2 OH squats per side

-2 wall touches

-4 Kip swings, ring rows, pull-ups, MUS warm up

Metcon

In teams of two, we’ll attack these two metcons. 6 min rest in between, so go HARD. Scale to be able to go hard

A: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

You-go, I-go style

-4 DB OHS each arm (35/25)

-8 cal row
Rx+= 50/35

Scaled= 25/10

B: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

You-go, I-go

-4 wall touches

-8 Pull-ups
Rx+=4 MUs

Scaled=Ring Rows

Cool Down

Metcon (No Measure)

2 rounds:

-20 Elbow Jacks

-6 stick T2B

-20 Reverse Snow Angles

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