December 18, 2019

By Alpha Athletics Crossfit 412 | December 17, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10/leg Mountain Climbers 25 Miniband Prone Straddle 10 Windshield Wipers Partner WOD: 10/7 Cals AB 10,10,8,8,6,6,4,4,2,2 Burpees *Partners rotate when cals are done* **Both partners must do the rep scheme. Total of 100/70 cals and 60 Burpees per person** CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds…

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December 13, 2019

By Alpha Athletics Crossfit 412 | December 12, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard 2 rds (6:00 time cap) 10/leg Single Leg Glute Bridge 10m/each Forward/Backward Quadruped Crawl :20/side Star Plank Partner WOD: 250m Row 20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Burpees *Partners alternate movements each round* **20min Cap** CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 10/leg DB WTD Single Leg Glute Bridge 6/side DB Deadlift with…

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