March 24, 2020

Do you miss your fellow Alpha members? Why not join them for this workout today Tuesday at 12pm. Coach Kay will be leading a vitual workout for you all as a way to check in with your fellow Alphaholics. Click the link below and WOD with your Alpha family today at 12pm!
Meeting ID: 213 515 5455

Alpha @ Home WOD #8

Warm Up:
15 High Knees
5/5 Reverse Lunge to High Knee
10 Squat Progression
(Air Squat —> Single Arm Thruster)

WOD: Deck Of Cards
Diamonds – Single Arm Thruster
Hearts – Mt. Climbers (R+L=1)
Clubs – Single Arm Rows (R+L=1)
Spades – Reverse Lunges (R+L=1)
*Cards 2 – 10 – reps equal number on card
**Jack – 11 reps Queen – 12 reps King – 13 reps Ace – 14 reps

Finisher: 10min EMOM
Min 1: 20/20 Russian Twists
Min 2: :30 Wall

Be sure to check out our You Tube video for our virtual Whiteboard and demos for this workout, link here

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Alpha Athletics Crossfit 412

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