July 2, 2019

By Alpha Athletics Crossfit 412 | July 1, 2019

CrossFit Warm Up:Ankle Circuit8min WAMRAP 20 Double Unders / Practice :15 Table Top Stretch 10 Ring Rows (Underhand)5/5 Reverse Lunge to High Knee Strength:15 Minute Clock4 x 8 Dips4 x 8 Bent Over Rows (underhand) WOD: “Dealer’s Choice”Buy-in: 500m Row or 100 DU (3:1)30 – 20 – 10DB Cleans (50/35)5/5 – 10/10 – 15/15DB Step…

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