10/08/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Front Rack Lunge (5 Sets of 12 Reps)

ncrease 10/5 From Last Week.

1) Take the bar from the rack.

2) Face opposite the direction you would if typically taking bar from the rack.

3) Take 6 strides away from rig, turn, take 6 strides back toward rig.

4) Keep torso rigid, elbows up. good lunge technique (don’t tight rope).

5) Work with a partner.


“Butt Destroyers”

Metcon (Time)

For Time

400M Run

50 Box Jump Overs 24/20

60 Handstand Push Ups
Box Jump Overs can be any style. No hip extension required.

If you can complete HSPU safley, do so until the time cap.

Scale HSPU first to negatives, and then to 15 wall walks.

9 Minute Time Cap

Metcon (Time)

Extra Credit

3 Rounds

35/30 Calorie Ski

25 Sit Ups