Saturday, January 26th: “The Brunner” with DPT Zach!

25
Jan

Saturday, January 26th: “The Brunner” with DPT Zach!

Alpine CrossFit – CrossFit

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Warm-up (No Measure)

4 Rounds w/ Partner:

Partner AB 10/8 Calories while other performs

Round 1/2= Hollow Body

Round 3/4= Downward Dog

Then…

2 Sets:

Partner Pull Up Hang & Push

Banded Bear Crawl

Partner “The Brunner” (Calories)

20:00 AMCAL (As Many Calories As Possible)

One Partner will Row while the other performs:

50′ Banded Sandbag Backwards Bear Crawl (25′ ea. Arm; 2/1 Inserts)

30s FLR

-Each Partner will Perform 4 Rounds…

Performance: 4 Rounds for Calories

1 Partner will Row while the other performs:

50′ Backward Lunge + Sandbag Drag between the Legs

“The Brunner” (Time)

4 Rounds For Time:

100′ Banded Sandbag Bear Crawl w/ AbMat on Back (50′ ea. Arm; 3/2 Inserts)

30s FLR

18/15 Calorie Row

Rx+=6 rounds

-If AbMat Falls off Back during the bear crawl= 3 Burpee Penalty!