5/16/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (Weight)

5 Sets

8 Barbell Row

Superset with :15 Chin over bar hold

Rest :60
Barbell row is palms facing with no torso swing.

Chin over bar hold can be done anyway.

Metcon (Weight)

5 Sets

8 Strict Press (From the floor)

Superset With 3 Negative Handstand Push Ups

Rest :60
Strict Press should be pretty light. Think less than 50%.

Metcon (Weight)

5 Sets

12 Weighted Crunch Ups

Superset with :15 Hanging LSit

Rest :60
Scale hanging Lsit to a Knee Tuck Hold

Metcon (3 Rounds for time)

Extra Credit

On Rower

3 Sets

2 Rounds


1:00 Between Sets

3:00 Between Rounds