January 28, 2019

By Alpha Athletics Crossfit 412 | January 27, 2019

Warm up:Squat Prep 3rds20 Double Unders / Practice2/2 Knee Hug Lunge Vert Flex/Ext8/8 ML Stretch:45 Plank Strength: Weighted LungesAll Levels: 4 x 6/6 WOD: “Ice Queen”12 Minute AMRAP:4, 8, 12…DB Squat (50/35)DB Snatch (1, 2, 3, 4)20 Double Unders (Lateral Hop)

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March 2, 2018

By Alpha Athletics Crossfit 412 | March 1, 2018

Don’t forget we will be running the Open workout 18.2 all day during classes and this evening at FNL.  If you are unable to make it in today tomorrow at 10am we will run makeups.  Hope to see you all tonight! Warm Up: 3rds PA Clean Warmup (Build) 10 Goblet Squat 5 Burpee Walkups 10…

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