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Sport 170714

13
Jul

Sport 170714

Alpine CrossFit – Sport

Warm-up

10 min Warm-up (No Measure)

400 m slow jog:

12 Each:

Jumping Jacks

Horizontal and Forward Leg Swing

Squat Toe touches

Supine Hip Bridges

Fire Hydrants

Iron Cross

Lunges With Twist

Push-Ups

Sit-Ups

Supermans

Explosive Drills

Sprint Drills (No Measure)

-5 cone: Out 2, back 1

– Staggered cone: Sprint, circle, sprint

-Banded drills with partner

-front/back

-side/side
Front to back today

Metcon

Metcon (Time)

2 Rounds:

1 mile

30 push-up

40 air squats

50 walking lunges
this is designed to seperate folks here. Push your pace. Fitness test will look a lot like this (2 Mile run)

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