11/08/19 - CrossFit Alpha Dog

11/08/19

CrossFit Alpha Dog – CrossFit

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Class Format

YOU WILL NEED TO COME IN EARLY TO DO THE GENERL WARM UP.

Open workout 20.4 Structure and Schedule.

There is an included time for group 2 to warm up before their go. Group 1 can relax during this time.

Before Class on your own…

General Warm Up (5 MINUTES OR LESS) So be on time.

Squat + Overhead + Upper body pulling

0-5

Workout Talk + Set Up

5-13

2 Rounds

1-3 Muscle Ups

10-15 Wall Balls

15 Calorie Row

1 Minute Rest

3 Minutes Rest Before Workout Start

13-33

20.5 Group 1

33-40

Workout Specific Warm Up Group 2

40-60

20.5 Group 2

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.