CrossFit Alpha Dog – CrossFit
Shoulder Press (5 Sets 2 Strict Press + 8 Push Press)
Complete 5 total sets of 2 Strict Press directly into 8 Push Press. You may take this from the rack.
Use the same weight for both of these. 85-90% of your best strict press OR a very heavy double.
Attempt to cycle your push presses quickly.
Metcon (AMRAP – Reps)
11 Minute AMRAP
11/9 Calorie Assault Bike
22 Kettlebell Swings 53/35
33 Push Ups
The Assault Bikes will be first come first serve. Start a new heat every :90. If you end up needing to wait for a bike, just bike faster once there.
Kettlebell swings are American and should be don ein big sets.
Perfect Push Ups. Scale these to a box if you cannot maintain body positions.