5/08/19 - CrossFit Alpha Dog

5/08/19

CrossFit Alpha Dog – CrossFit

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Metcon (3 Rounds for time)

Each For Time

3 Rounds

100 Double Unders

100 Ft Handstand Walk

3 Rounds

30/24 Calorie Row

15 Handstand Push Ups

3 Rounds

20/16 Calorie Assault Bike

20 Goblet Squats 70/53
Each round has an 8:00 Time Cap and Each new round starts at 10:00 (20:00)

Another choose your own adventure day! Start each wherever you would like / what makes sense for the class.

Look to scaling options that are most closely compared to the rx movements.

Doubler Unders to single unders @ 150. Handstand walk scale 4 wall walks Or 20 shoulder taps.

SCALE HANDSTAND PUSH UPS TO A DUMBBELL PUSH PRESS.

Rx+ HAS TO BE DONE FOR ALL

1) Handstand Walk Course x 3

2)Strict HSPU

3) Goblet Squat 97/70