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Saturday, September 23rd: Saturday Partner WOD!

22
Sep

Saturday, September 23rd: Saturday Partner WOD!

Alpine CrossFit – CrossFit

Announcements

It’s a weekend of Marriage! Contratulations Jen T., Becky, and Sarah on your weddings this weekend!

Warm-up

Full Body Warm-up B (No Measure)

3 Rounds for Fun

With a partner:

7 (each person) wall ball shots over the bar Light weight ball

7 (each person) Medball toss situps to partner

7 “Low 5” Push-ups with partner

5 Minutes Mobility of your choice

Metcon

Fight Gone Bad Again (Time)

3 Rounds:

30 Wall Balls (20/14)

30 KB SDLHP (70/55)

30 On & Over Box Jumps (20in)

30 S2OH (95/65)

30 Cal Assault Bike

Waterfall Style. 30 Reps each Person

Cool Down

Warm-up (No Measure)

400m Cool-Down Jog

Banded Pidgeon Stretch x 60s ea. Leg

Banded Lateral Opener x 60s ea. Leg

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