CrossFit Alpha Dog – CrossFit
8 Barbell Row
Superset with :15 Chin over bar hold
Barbell row is palms facing with no torso swing.
Chin over bar hold can be done anyway.
8 Strict Press (From the floor)
Superset With 3 Negative Handstand Push Ups
Strict Press should be pretty light. Think less than 50%.
12 Weighted Crunch Ups
Superset with :15 Hanging LSit
Scale hanging Lsit to a Knee Tuck Hold
Metcon (3 Rounds for time)
1:00 Between Sets
3:00 Between Rounds