June 18, 2019

By Alpha Athletics Crossfit 412 | June 17, 2019

CrossFit: Warm Up: 3rds1:15 Deadbug10 Pushups *Inch worm in and out of pushup*8 BB Good Mornings (Build)6 High Box Jumps (Build if necessary)Deadlifts Hero WOD: “McGhee” 30min AMRAP 5 Deadlift (275/185) 13 Pushups 9 Box Jumps (24/20) BodyFit: 329 Warm Up: Row 500m – Easy8min WAMRAP10 Banded Pullapars 5 High Box Jumps (Build)10 True Pushups…

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March 5, 2019

By Alpha Athletics Crossfit 412 | March 4, 2019

CrossFit Warm Up:Overhead Prep 8min WAMRAP 8/8 Single Arm DB Press:40 Plank with Pushup10 KBS (Build to working weight):10 AB Sprint Strength: Landmine PressAll Levels: 4 x 6 (Build) WOD:15 Minute AMRAP3, 6, 9, 12…American KBS (AHAP)HRPUCal Assault Bike*Compare to 3.9.19* BodyFit 300 Warm Up:10min WAMRAP 10 Scap Progression10 Banded Good Mornings 10 Straight Leg…

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