5
Oct
Saturday, October 6th: CrossFit with Dana!
Alpine CrossFit – CrossFit
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!