March 25, 2020

“This is not more than you can handle, this is more than you expected”
– Unknown

Alpha @ Home WOD 9

Warm Up:
Get Your Chili Warm / Double Under Practice
10 KBS – Build
5/5 Pillar with reach
*Pushup Progression
*Check video on the Alpha YouTube channel,

WOD: EMOM Every 2min x 6
Minute 1: 15 KBS + MR Jumps
Mintue 2: Rest
*KBS can be Single Arm, Russian, or American

3 way Pillar Series x 3
Side – Prone – Side
:20 hold / :10 transistion / 1min rest following 3 postions

Virtual Whiteboard and demos can be found on our YouTube channel,

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Alpha Athletics Crossfit 412

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