10/12/17 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

Shoulder Press (4 Sets of 8)

Complete 4 sets of 8 reps on the strict shoulder press.

Aim to use 70-75% of your best press.

Metcon (Time)

For Time

300 Double Unders

*Every Miss Complete 10 Air Squats*
To go Rx with the intent of beating the time cap you will need to maintain sets of 10-20 double unders.

Even if you do not think you can finish, do double unders if you can. You just will be completing lots of air squats.

Time Cap 10 Minutes.

Rx+ 10 Pistols in place of squats

Metcon (Time)

Extra Credit.

20x200M Row

:30 Rest Between Sets

admin - Author

Elements classes starting at 6:30PM Mon/Wed/Fri. Check out the getting started tab for more details!

ATTENTION MEMBERS: Request to join our FB group CrossFit Alpha Dog for social updates and peer to peer networking.

Refer a friend and receive $50 CASH!

Try a free workout on Saturdays!