CrossFit Alpha Dog – CrossFit
Walking Lunges (8x20M)
Every 1:30 Complete 20M Walking Lunges x 8
Same as last week.
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)
10 Minute EMOM
30 Double Unders
1 Set Muscle Ups
Every Minute for 10 Minutes will start with a set of double unders. You will have the rest of the minute to complete one set of RING MUSCLE UPS. Bar muscle ups can be done but are considered scaling.
Scale Muscle Ups to Strict Pull Ups first and then Negative Pull Ups.
8 Strict Handstand Push Ups