CrossFit Alpha Dog – CrossFit
Ring Rows (6 Sets of 12 Dumbbell Row Submaximal Ring Rows)
Complete 6 Supersets of 12 Dumbbell Rows (As heavy as possible) directly into a Submaximal Ring Row set. Tak 60-90 seconds between sets.
For the dumbbell row, set up so you can post an opposite arm off of a box OR a bench. Chest tall Pull to about belly button level. 6 Right 6 Left.
Do the ring rows so you will get 8-16 reps. These most likely will not ned to be supine. Just keep tension on the ring.
Record TOTAL Ring rows.
Teams of 2 Complete..
15/12 Calorie Row
12 Toes to Bar
One Partner complete an ENTIRE round of the row and toes to bar, and then the other does the same. Each should be done above 85%.
Try to partner with someone who will keep a similar pace.
Scale toes to bar to knee tuck ups.
Metcon (No Measure)
Sprend 10-20 minutes opening up tight areas.
Think Ankles, Hips, shoulders.