May 15, 2018

Alpha Happy Hour this coming Friday at Cornerstone Restaurante in Aspinwall.  Join us for a few adult drinks outside of the gym and get to know your fellow Alpha members without gym clothes and sweat.

CrossFit: 

Warm Up:
Ankle Circuit
3rds
PA Clean Warmup (Build)
5 Bupree Walkups
20 Double Unders / Practice
Overhead Mobility

Trunk: 50reps your choice
*See CC board*

Partner WOD:
“Kelso and Jackie”
20min AMRAP
0 – 5min – Snatch (95/65)
5min – 10min – Double Unders
10-min – 15min – Clean (135/95)
15min – 20min – Burpees
*Score is total reps*

BodyFit: 221

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
7 Strict No Jump Burpees
15 Banded Hip Hinge

Trunk:
3rds
15 Straight Leg Raises
10/10 Getup Situp

WOD:
400m-300m-200m-100m – Run
40-30-20-10
Burpee
KBS – Russian (AHAP)
Double Unders (3:1)