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Alpine CrossFit – Weightlifting

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Warm-up (No Measure)

General: “”Bridges & Rivers”” (

Specific: 2 Sets w/ Partner:

Partner Low-5’s x 7 Reps

Lunge Steps x 12 (Other Partner Holds Hollow Body)

Wall Walk x 3 (Partner Hangs from Pull-Up Bar)

Skill Work:

We’re going to keep practicing these! Go through the steps of the progression, before trying some handstand push-ups

Handstand Push-ups (Practice, note if handstand push-ups are achieved)

Skill Review: Handstands on Wall (Tripod Floor Position –> Tripod Frog Headstand –> Tripod Headstand Against Wall –> Kick to HS On Wall)


Amrap: Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP: 12 Goblet Squats/ Handstand Walk (Against Wall) x 10 Hand Pulls

Rest 3 minutes

4:00 AMRAP #2: 12 Kettlebell Swings/ 8 HR Push-Ups “

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