12/02/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Front Rack Lunge (5×12 @ + 10/5)

Final Week

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.

Metcon (Time)

Extra Credit

20x200M Row

:30 Rest between each