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WOD

19
Jul

Saturday, July 20th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

General:

-400m Job

Specific: 3 Rounds

-10s Top of Ring Dip Hold

-5 each side Thoracic Rotation

-10 Lateral Box Step overs

-10 From Pumps

Metcon

Metcon (AMRAP – Rounds and Reps)

24 min PAMRAP:

-10 Ring Dips

-20 Sandbag ground to shoulder(4/3 Inserts)

-30 Box Jump overs(24/20″)

-400m Run

**Split reps however between partners, but run must be done together.**

Cool Down

-3 Position Banded Chest Stretch

-60-90s Banded Hamstring Flossing, each leg,

-60-90s Foam Roll Calves ,each leg