2/11/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Walking Lunges (Every 1:30 Complete 20M Walking Lunges x 8)

Every 1:30 Complete 20M Walking Lunges x 8
Final Week

At the top of every :90 complete 20M of walking lunge steps. Hold the dumbbells (2 dumbbells)at your sides.

Use the same dumbbells for all sets. You can share with a partner and offset by :45.

Males think 35s +

Females think 35s –

Metcon (AMRAP – Reps)

20 Minute AMRAP

15/12 Strict Pull Ups

30 Push Ups

45 Air Squats
Open Workout?

Scale Strict Pull Ups to Negatives.

Only Complete PERFECT PUSH UPS. Guys this is mostly aimed at you. Scale to a box.

Metcon (Time)

Extra Credit

4000/3500M Riw

Every 3:00 + 0:00 Complete 12 Strcit HSPU