January 3, 2020

By Alpha Athletics Crossfit 412 | January 2, 2020

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (5:00 time cap) :20/side Star Plank 1 From the Knee Dumbell Clean Complex 5 ball slams WOD:10rds 5 DB Hang Cleans 5 DB Squats 10 Ball Slams *15min cap* CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) :20/side Star Plank 10 3-point drill 3 Tempo (3131) RDL (build)…

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January 2, 2020

By Alpha Athletics Crossfit 412 | January 1, 2020

CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard -THEN3 rds (10:00 time cap) 5 Burpee to Tuck Jump 25 Miniband Prone Straddle 10/side Side Plank Rotations 3 Tempo (3112) Floor Press (build) Strength: Floor Press4 x 8 (Build) WOD: “New Year. New Me.”30-20-10-20-30 KBS – Russian 15-10-5-10-15Burpee Box Over BodyFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time…

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