March 9, 2020

By Alpha Athletics Crossfit 412 | March 8, 2020

QuickFit Warm Up:2rds 10m Duck Walk 5/5 Goblet Curtsy Squat 10 Active Scap Depressions WOD:Buy In: 500m Row 50 Wall Balls 20/20 DB Snatch (35/20) 30 DB Cleans 20 Pull-ups 10 DB Squats Cash Out: 500m Row *15min Cap* CrossFit: Warm Up:Squat Prep 3rds 10m Duck Walk 5/5 Goblet Curtsy Squat 5 Tempo Back Squat…

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Friday March 6, 2020

By Alpha Athletics Crossfit 412 | March 5, 2020

QuikFit: Warm Up: 2rds10m/side Lateral Quadruped Crawl10/leg KB Deadbug10 DU practice WOD: 15min Clock 30-20-10Cals AB Burpees Cash Out: 200 Double Unders CrossFit: Warm Up: Low Back Mobility/Glute Activation Prep3rds10m/side Lateral Quadruped Crawl10/leg KB Deadbug6 Tempo Barbell Deadlift (3131) (Build) Strength: Deadlift – 4 x 6 (Build) Partner WOD:15min clock 10-1-10Deadlift (185/135)Burpees *Partners alternate rounds*…

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