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Saturday: Tag Me In

9
Jun

Saturday: Tag Me In

Alpine CrossFit – CrossFit

Warm-up

The Saturday Special (No Measure)

Split up into two groups,

Relay style “race” one person working at a time.

Do the dynamic exercise down the length of the gym and run back to tag the next person in line. Everyone in your group must do that exercise before moving on to next exercise.

-high knees

-butt kickers

-crab walk

-Sampson Stretch (quality)

-bear crawl

-spiderman

Explosive Drills

A: Prowler Contrast Sprints (1-1-1-1-1)

Sprint a heavy Prowler 10 yards. Jump through and continue sprint for 10 yards

Metcon

Tag Me In (Time)

100 DUs/200 SUs

80 WB (20/14)

60 Pull-ups/ring rows

40 Pistols/FR lung (45/25)

20 HSPUs/burpess

10 Wall Walks
This is to be done with a partner. You can complete it any way necessary. Yes, any order too. The non-working partner must wait behind the Assualt Bikes until the working partner tags them in

Cash Out

400 m sand bag carry (No Measure)

Go fairly heavy
Your favorite Saturday cash out! If you brought your child, carry them instead

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