CrossFit Alpha Dog – CrossFit
Walking Lunges (Every 1:30 Complete 20M Walking Lunges x 8)
Every 1:30 Complete 20M Walking Lunges x 8
At the top of every :90 complete 20M of walking lunge steps. Hold the dumbbells (2 dumbbells)at your sides.
Use the same dumbbells for all sets. You can share with a partner and offset by :45.
Males think 35s +
Females think 35s –
Metcon (AMRAP – Reps)
20 Minute AMRAP
15/12 Strict Pull Ups
30 Push Ups
45 Air Squats
Scale Strict Pull Ups to Negatives.
Only Complete PERFECT PUSH UPS. Guys this is mostly aimed at you. Scale to a box.
Every 3:00 + 0:00 Complete 12 Strcit HSPU