6/19/17 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

Shoulder Press (1-1-1-1-1-1 w/ Side Plank)

Use MULTIPLE sets to build to a heavy single on the shoulder press. We will also be doing this next week, so do not worry about how heavy you get.

We have been builidng for quite some time, you should have an idea of where your singles should be. Make them all heavy and try not to over shoot and miss.

Following every single rep you complete, you will follow it IMMEDIATELY with a side plank of :20 on BOTH sides. Try to altenate your starting side.

Metcon (AMRAP – Reps)

12 Minute AMRAP

15 Shoulder to Overhead 115/75

15 Handstand Push Ups

15 Toes to Bar
Shoulder to overhead should be done in 3 sets or less. If this is not the case take the weight down.

If you cannot perfrom handsatnd push ups, complete 5 Wall Walks. Chest begins on the ground.

Metcon (Time)

Extra Credit

8x500M Row

1 Minute Reset

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