March 21, 2020

“Objective judgement, now at this very moment,
Unselfish action, now at this very moment,
Willing acceptance – now at this very moment – of all external events,
That’s all you need”
-Marcus Aurelius

Alpha @ Home WOD 6

Warm Up:
Chili Warm / Find Your 3min loop
3 x 6 – Pike Pushup / Single Arm OHP
3 x 10 – KBS / DBS

3min – Cardio (Run,Row, Bike,Karate,Dance)
2min – Max KBS/DBS
1min – Single Arm OH Pres – Rotate every 5

Accumulate 2min in each position
*Hollow Hold

Don’t forget to go to our You Tube channel,, for a virtual whiteboard and demo of movements.

Alpha Athletics Crossfit 412

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