December 4, 2019

By Alpha Athletics Crossfit 412 | December 3, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 12/side Lateral Banded walks 10 KB RDL :20/side Star Plank 5 Scapular Push-Ups WOD:3rds 20/14 Cals AB30 Pushups 40 KBS – Russian CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 10/leg Single Leg Glute Bridge 10 KB RDL :20/side Star Plank 5 Scapular Push-Ups 5…

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December 3, 2019

By Alpha Athletics Crossfit 412 | December 2, 2019

CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 2 Wall Walks 10 Tuck Jumps 12/side Goblet Loaded Lateral Side Steps 20 KB Russian Twists 6/arm Tall Kneeling Single Arm KB Press Strength: Strict PressLevel 1: 3×5 (+5lbs)Level 2: 5×3 (Build) WOD:12min AMRAP 2,4,6,8…. DB Push Press (60/40) Box Jumps (24/20)Pull-ups BodyFit Warm Up:Run/Row/Bike/DU before…

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December 2, 2019

By Alpha Athletics Crossfit 412 | December 1, 2019

QuickFit Warm up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 5 sit squats (on med ball) 10 Ball Facing Hops Over Ball 20 Frog Pumps 10 V Ups (scale to Tuck Ups) WOD:150 Wall Balls *Every 2min 50 Double(2:1)**20min cap CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 5 sit squats (on med ball) 10…

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