August 28, 2018

By Alpha Athletics Crossfit 412 | August 27, 2018

CrossFit: Warm Up: 3rds 10 Scap Progression 10 Knee Hug Walking Lunge 10 Plate Touches (Build) 10/10 Russian Twists Strength: 15min clock 4 x 6 Strict Pullups *Add weight if necessary 4 x Fastest Front Carry WOD: Buy In: 800m Run 21-15-9 T2B Rotational Ball Slam 9-15-21 KBS – Russian (53/35) KB Walking Lunge Cash…

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August 21, 2018

By Alpha Athletics Crossfit 412 | August 20, 2018

CrossFit: Warm Up: 8min WAMRAP 10 Scap Progression :15 Table Top Stretch 5 Strict No Jump Burpees 15 Air Squats Strength: All Levels: On a 15min clock 4 x 6 Strict Pullups 4 x 6 Strict Dips *Add weight if necessary* Team WOD: “The Chipmunks” Teams of 3 Run: 400m-200m-100m 100 Pullups 150 Burpees 200…

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