CrossFit Alpha Dog – CrossFit
Front Rack Lunge (5×12 @ + 10/5)
Add 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.
Metcon (AMRAP – Reps)
11 Minute AMRAP
7 Kettlebell Swings 70/55
7 Pull Ups
*Increase Reps By 1 Every Round*
7/7 8/8 9/9 10/10 and so on for 11 minutes..
You should be able to do most of your american swings unbroken.
You should never need to resort to singles on your pull ups.
:30 Rest between each