Saturday, October 6th: CrossFit with Dana!

Alpine CrossFit – CrossFit

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Warm-up

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

Lunge (Forward and Backward)

Side Lunges (Alternating)

Inch-Worm

Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)

A-Skips

B-Skips

C-Skips

Bounding

then….

2×10 Banded Pallof Press ea. Side

-Feet Spread, Feet together, Feet In-Line, or Inside Foot Up (TOUGH!)

Banded Face-Pulls x 20 (2121)

Metcon

Metcon (Time)

4 Rounds for Time:

Partner A – 400m run

Partner B – 20 KB snatches 55/35

10 Burpee Box Jump Overs

L-Sit (Accumulate 3:00 )

CASH OUT!