12/05/17 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

Metcon (AMRAP – Reps)

30 Minute AMRAP

25/20 Calorie Row

25 Pull Ups

50 American Kettlebell Swings 70/55

25/20 Calorie Bike

25 Push Ups
Workout should be done at 70-75% the whole way through. This includes the bike. Find a maintainable pace.

Start heats 3 minutes apart and machines will be first come first serve. This should keep everyone moving.

KB Swings should be able to be done in sets of 10 or greater.

Keep push ups perfect. No hips touching floor.

Scale pull ups to BANDED today.


25/20 Calorie Row

25 C2B Pull Ups

50 Kettlebell Swings 97/70

25/20 Calorie Bike


(Look to the shspu and kb weight if attempting)

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