February 8, 2018

Don’t forget tomorrow Bros and Brews starting at 5:30pm followed by Saturdays are for the Girls on 10am Saturday morning.  Both events are open to the public so bring a friend or family member and show why Alpha is awesome.  Hope to see you all there!

CrossFit:

Warm Up:
Before WB – 500m Row – easy pace
3rds
:20 HS Hold / 3 :05 Hold :03 Eccentric
5/5 Knee Hug Walking Lunge
10 Scap Depressions / 10 Scap Dep w/ pull / 10 Kips /Kipping Practice
8-6-4-2 Strict Press (Build)

Strength:
10min Alernating EMOM
Even: 1 Strict Press *Heavier than 1.31.18*
Odd: 4/4 Weighted Walking Lunge *Heavier than 1.25.18*

WOD:
“The Penguins”
7min AMRAP
20-15-10-5 – HSPU
400 – 300 – 200 – 100 – Meter Row
Rest 4min
7min AMRAP
5-10-15-20
Pullups
Front & Back Weighted Lunges

BodyFit: 194

Warm Up:
Get Your Chili Warm
3rds
5 Pullups
10 Pushups
15 Squats
5 Athletic Burpees *Max Effort Jump*

Trunk:
2rds
10/10 MB2T
10/10 Standing Teapots
10/10 Russian Twists

WOD:
22min AMRAP
10 Pullups
10 Box Jumps
10 HRPU
10 Goblet Squat (53/35)