8/12/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Back Squat (5 Sets of 5 Reps)


These are to be done all at the same weight.

Add 10/5 Pounds from last week

Iast week you decided the weight was overly heavy, just stay at the same weight. Possibly less.

if you were not here last week, work at about 70% with room to grow.

Metcon (Time)

8 Rounds

30 Double Unders

10 Dynamic Push Ups
The Dynamic Push Up has the body on the ground between two 45s for the males and 25s for the females. In one motion, drive up from the push up and catch on top of the plates.

These can be scaled to normal push ups.

Scale double unders to 50 single unders.

Metcon (Time)

Extra Credit

3 Rounds

30/24 Calorie Row

30/24 Calorie Assault Bike