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Saturday, Nov 25th

24
Nov

Saturday, Nov 25th

Alpine CrossFit – CrossFit

Announcements

It’s Small Biz Saturday!

We have a few deals that will last only through the weekend:

-$300 off 1 yr membership

-50% off a 10 punch pass

-$27 Ascent

-$20 for new members first month

-40% off “New Year, New You” Boot camp

email info@alpinecrossfit.com to claim

Warm-up

General Stability Warm-Up (No Measure)

One Shuttle Run (Pole to pole) after each movement:

-10 plank shoulder taps

-Write Alpine in pallof press (Right/Left)

-10 bowler squats

-Calf raises for 1 min

-10 bird dogs

-Wall Slides for 1 min

-10 Thread the Needles

WOD Review

Stone to Shoulder practice

Metcon

Metcon (Time)

3-6-9-12

-Stone 2 Shoulder (70/115)

-After each set STS 3 Man-Makers (50/35)

…At the 12 minute mark…

21-15-9

-Wall Balls(20/14)

-Box Jumps (24/20)
RX+

-115/145

-30/20 WB

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