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Wednesday, May 17th (Practice)

16
May

Wednesday, May 17th (Practice)

Alpine CrossFit – CrossFit

Warm-up

A: Warm-up (No Measure)

Dynamic warm-up with coach

B: JumpNRope (No Measure)

2 Rounds, 1 Min Each:

Single Skips

Alternating Legs Skips

Lateral Jumps

Tall Singles (Get air!)

Double/Triple Under Practice

C: Running Warm-up (No Measure)

4*30 Figure 4 practice (https://www.youtube.com/watch?v=bHU2CGDmswM)

4*30 sec seated arm swings

4*30 sec banded fall w/arms and legs driving

Metcon

Metcon (AMRAP – Reps)

Every 3 Minutes x 8 Rounds
1)Max UB Double Unders (Scale 1= 10-20 Double Unders; Scale 2= 30s Double Under Practice)

2)DB Snatches x 10 (Alternating: 50/35lbs)

3)200m Run

Cool Down Mobility

Coach leads

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