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Saturday, October 14th

13
Oct

Saturday, October 14th

Alpine CrossFit – CrossFit

Announcements

Go to Monday’s schdule and sign-up for a super afforable dry needling session! The benefits you will feel from the session are worth their weight in gold


Warm-up

Dynamic (No Measure)

General
200m Jog

+

2 Rounds:

5 Thoracic Ext Rotations/ Side

5 Yoga Push Ups

5 Fire Hydrants (each leg)

5 (Small Plate) Y/T/I Raises + :10 Static Hold (after 5th of each movement)

+

200m Jog

WOD Review

Calf prep

Get organized

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

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