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Thursday, May 18th (Practice)

17
May

Thursday, May 18th (Practice)

Alpine CrossFit – CrossFit

Warm-up

Break the class in two groups, coach will coach part A. Part B will be athlete led!

A: Agility Ladder (No Measure)

3 Each:

-One Step

-Side Step

-5 Hops and Run

-Side Straddle Hops

-In-n-Out-Icky Shuffle
https://kingsportstraining.com/blogs/training-blog/7694405-13-agility-ladder-drills-for-faster-footwork/

B: 10 min Warm-up (No Measure)

400 m slow jog

Jumping Jacks—x 10-15

Horizontal and Forward Leg Swing—x 10-15 each leg.

Squat Toe touches—x 10-15.

Supine Hip Bridges—x 10-15.

Fire Hydrants—x 10-15 each side.

Iron Cross—x 10-15 each side.

Lunges With Twist—x 10-15 each

Push-Ups—x 10-15.

Sit-Ups—x 10-15.

Supermans—x 10-15.

Metcon

Metcon (Time)

10 Rounds for Time (Partner WOD)
500m Row

40 Sit-Ups

-Partners can choose how to strategize this workout. Each partner is responsible for fulfilling 2500m of the Rowing and 200 Sit-ups. One partner will perform sit-ups while the other is rowing.

Cool Down Mobility

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