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Saturday, May 12th: CrossFit

11
May

Saturday, May 12th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

A: PVC Warm Up (No Measure)

2 Rounds, 10 of Each:

-Round the worlds

-Pass Through

-OHS

-Leg Swings

-Sampson Stretch

B: Generic Warm-up w/ hip activation (No Measure)

: 30 Walking High Knee Karaoke (Right)

: 30 Walking High Knee Karaoke (Left)

:30 Walking Forward Hurdle Drill

:30 Walking Knee Hugs

:30 Walking Cradle Pulls

:30 Walk outs

:30 sumo squat

Then…

10 Lateral Monster walk steps + 10 squats @22×1

Metcon

Metcon (AMRAP – Reps)

20 min Partner AMRAP:

Partner One

400/370 m row

Partner Two

5 dips

10 sandbag over shoulder (4/3)

15 sandbag squats

ME single unders(DUs for RX+)

Cash Out

Metcon (No Measure)

3 Sets:

-30 sec Nose to Wall Handstand Hold

-5 Donkey Kicks to Wall

-30 Max Effort Handstand March

…..Followed by

5 min handstand walk practice with a partner

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