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Saturday with Zach!

16
Nov

Saturday with Zach!

Alpine CrossFit – CrossFit

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Announcements

Next week, gym hours will be:

-Thursday: Closed

-Friday 8:00 and 9:00 WOD. Open Gym 10:00-11:00


Please note the adjusted hours!

Warm-up

Warm-up (No Measure)

General

4 rounds:

Partner A – 30 second assault bike

Partner B – hollow hold

then….

3 rounds of

Lateral band walks 10 steps on each side

Crossover symmetry overhead squats x10

5 pull ups/ring rows

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

R-Side Overhead Band Lunges 50’

10 T2B

R-Side 10 Lateral Ball Tosses

10 Spanish Squats

L-Side Overhead Band Lunges 50’

10 Pull Ups/Ring Rows

L-Side 10 Lateral Ball Tosses

Metcon (Time)

Part 2: 3 Rounds

10/7 cal on the bike

30 seconds at the bottom of squat holding wall ball

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