5/13/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Push Press (Work to a Heavy Push Press)

After the past few weeks this should feel great.

Work your way up to a heavy Push Press single.

Do not miss more than twice.

Metcon (Time)

For Time


Kettlebell Swings 70/53

Toes to Bar
The key to this workout is your kettlebell sets and your toe to bar sets should remain similar.

So, if you do 3s on your toes to bar, you should be doing the same on your kettlebell swings.

Take this into account when scaling.

Time Cap 10 Minutes

Metcon (Distance)

Extra Credit

40 Minute Row for Meters