January 20, 2019

By Alpha Athletics Crossfit 412 | January 19, 2020

QuickFit Warm Up:2 rds (5:00 cap) :30 Bike (Mod. pace) 10m DB Goblet Duck Walk 5 DB Thrusters (build to working weight) WOD: 16min EMOM Even: 8/6 Cals AB Odd: 8 DB Thrusters (40/30) CrossFit: Warm Up:Squat/Front Rack Prep 3rds (10:00 cap) 5/5 Jumping Lunges 10/10 Banded Quadruped Rotations :30 Plank with 1 push up…

Read More

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…

Read More