CrossFit Alpha Dog – CrossFit
100 Calorie Row
80 Wall Balls 20/14
60 GHD Sit Ups
40 Box Jump Overs 24/20
100′ KB Overhead Walking Lunge 53/35s
Another longer day!
Notice the complexity of movements today. Scale well please
RX Box jump overs have you CLEARING the box. Only do so if you know you WILL NOT MISS.
Only attempt GHDSU if you have done so in the past. Scale these to Wall Ball Sit ups with your same wall ball.
Be sure to leave room for the walking lunges. AKA don’t spread boxes within the yellow tape in it’s entirety.
Time Cap 25 Minutes
30 Minute Ascending Pace Assault Bike
Pick up @ minutes…