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Saturday: May 13th

12
May

Saturday: May 13th

Alpine CrossFit – CrossFit

Warm-up

Shoulders! (No Measure)

Four rounds of:

15 seconds of Dumbbell Lateral Raises

15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:

15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up

15 seconds of Hercules Hold with Palms Facing Up

Tire Flip Warm Up (No Measure)

Tire Flips and a Stroll
With a partner:

-Work up, SLOWLY, to a heavyISH tire (10 min)

…Once said tire is discovered…

4 Rounds:

200m run while partner does 2 tire flips

Metcon

Metcon (Time)

-40 partner WBs #20/16/14

-20 burpee box jumps, alternate with partner

-100m partner sandbag carry (2 sandbags w/ 3-5 bags each, farmers carry grip, partners stand in between sandbags)
Masters/Teen/Scaled: 3 rounds. 3 sandbags

Rx: 4 rounds. 4 sandbags

Rx+: 5 rounds. 5 sandbags

Same for all logistical pairs: MM, FM, FF

Cool Down Mobility

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