CrossFit Alpha Dog – CrossFit
Shoulder Press (5 Strict Press + 12-15 Ring Rows)
Climb to a heavy set of 5 on the strict press. Use as many sets as you want to.
After EVERY set of shoulder press, complete 12-15 ring rows. If you can, do them supine.
Metcon (4 Rounds for time)
Every 4:00 x 4 Rounds
4 DBall OR Sandbag over the shoulder
These heats can be staggered on the minute, so people can share objects.
Males should look to use the 100 or 150 Ball/Bag
Females should look to use the 70/100 Ball.
50 Single Unders
10 Slam Balls 30/20