January 18, 2018
Don’t forget tomorrow Friday January 19th Alpha Happy Hour at Walnut Grill in the Waterworks. Festivities begin around 7pm hopefully you can make it and spend some time outside of the gym with your fellow Alpha members.
CrossFit:
Warm Up:
3rds
10 Scap Depressions
10 Banded Pullaparts
10 True Pushups
10/10 Strict Mountain Climbers
10 Air Squats
Strength:
DB Bench Press
All Levels: 4 x 7 (Straight)
*Same weight as 12.27.17*
WOD:
“Tabata That”
:20 of work – :10 of rest x 8 – Rest 1min between movements
Strict Pullups
MB Situps
HRPU
Goblet Squat
*Score is lowest output in any given round for each movement*
BodyFit: 188Â
Warm Up:
Row 500m – Easy pace
Then
3rds
5 Ring Rows
10 Kips/Kipping Practice
10 Pushups
15 Air Squats
WOD:
4rds
10 Goblet Squat (53/35)
10 Pullups
10 Burpees
Rest 4min
6min AMRAP
10 T2B
5/5 Rot. Ball Slam
Rest 4min
3 x 200m Row repeats