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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January 27, 2020

By Alpha Athletics Crossfit 412 | January 26, 2020

QuickFit Warm Up:2rds (5:00 cap) 10 DU or DU practice 10 Frog Pumps 1 DB PA Clean Complex (Build) WOD:14min AMRAP 7 DB Cleans 7 DB Squats 7 DB Thrusters 21 Double Unders (3:1) CrossFit: Warm Up:Squat/Front Rack Prep3rds (10:00 cap) 10 DU or DU practice 10 Banded Front Rack Squats 1 PA Clean Complex…

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January 1, 2020

By Alpha Athletics Crossfit 412 | December 31, 2019

Happy New Year! Let’s get 2020 off on the right foot and set ourselves up for a great year ahead. Warm Up: Chili Warm (3:00 min AB/Rower/Jump Rope)10min WAMRAP 10 Scap Progression (Depression -> Kipping Practice)5/5 Knee Hug Lunge Step10 Squat Progression (Air -> EB FS -> EB Thruster)10 Deadlift (Build)Double Unders / Practice WOD:…

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