February 20, 2018

Friday Night Lights: Begins at 6pm this Friday Feb. 24th.  Sign up on the whiteboard and enjoy the Alpha Open over the next 5 weeks with your fellow Alpha members.  You won’t regret it.  The WOD below is a little taste of the type of workouts you will see in the Open. See any of the coaches with questions.

CrossFit:

Warm Up:
3rds
:25 HS Hold / 3 :05 Hold with :03 eccentric
:15 Weighted Lunge Hold (R & L)
10 Kips / Kipping Practice
4 Broad Jumps

Strength:
All Levels: 10min Alternating EMOM
Even: 5 HSPU
Odd: 4/4 Weighted Lunges

WOD:
“Open 12.3”
18min AMRAP
15 Box Jumps
12 Push Press (115/75)
9 T2B

BodyFit: 197

Warm Up:
Ankle Circuit
3rds
30 Double Unders / Practice
:15 Hollow Hold /Superman
10 Scap Depressions / Kips / Pullups
15 Air Squats

WOD:
100m Shuttle Run|
40-40-40
Box Jumps
Pullups
Situps
200m Shuttle
30-30-30
300m Shuttle
20-20-20
400m Shuttle
10-10-10

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Alpha Athletics Crossfit 412

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