CrossFit Alpha Dog – CrossFit
Choose your own adventure!
Pick any order to complete these workouts. In your notes out of 3 (1/3) (2/3) (3/3) where you completed each.
Each section will begin every 12 minutes. Each will have a 10 minute time cap.
100 Double Unders
25/20 Calorie Row
Scale double unders so that you are finishing each 100 in less than :90.
50 Wall Balls 20/14
15 Bar Muscle Ups
Scale Bar Muscle ups to burpee pull ups.
40M Handstand Walk
30 VSit Ups
20 Dumbbell Overhead Squats 50/35
Scale Handstand Walks to 4 Wall Walks.
Scale dumbbell overhead squats to a kettlebell goblet squat. 70/53
Rx+ 30 GHDSU