May 17, 2019

Schedule Reminder: Tomorrow 9:30am Free Communit Class followed by Yoga for CrossFitters with in house yogi Tori “Wheels” Brown. Bring a friend, co worker, family member, crush, whoever and show them why you love Alpha so much!

Warm Up:
3rds
10 Scap Progression
5/5 Pillar with arm reach
5/5 Reverse Lunge to High Knee
10-8-6 – Hang Clean – Hang Power Clean – Power Clean (Build)

Strength:
All Levels – 15min Clock
4 x 6 Strict Pullups
4 x 6/6 BB Step Up

Choose Your Own Adventure:

WOD:
21-15-9
Power Cleans (95/65 – 135/95 – 155/115)
Pullups

Flex:
4rds for completion
10 Starr Shrugs
8/8 Meadows Rows
12 Weighted Hip Thrusts