A) 4 Sets ME Bench Press in 20s @ 60% 30m Odd Object Front Rack Carry 20 Banded Press Downs Rest 2-3 min B) Partner WOD: You Go/I Go Round1: 50 WBS + 20 Step Ups Round2: 30 Burpees + 20 Step Ups Round3: Row 500m/400m + 20 Step Ups Round4: 150 Double Unders+ 20buy viagra online canadian
A1) 4×5 Deadlifts @3131 A2) 4×20/20m Contralateral Carry B) 10 Rounds for Time 10-9-8-7-6-5-4-3-2-1 AB Cals 20-18-16-14-12-10-8-6-4-2 Inverted Rows 20-18-16-14-12-10-8-6-4-2 AbMat Situps
A) 15min AMRAP @ smooth pace 50 Single Unders 15 Air Squats 3-6-9-12 etc T2B B) 15min AMRAP @ hard pace 50 Double Unders 15 WBS (20/14) 1-2-3-4 etc Bar Muscle Ups
A1) 4x ME Strict Pull Ups in 20s (Goal:10+) A2) 4x 30s Plank Arm March Plus 30s Plank B) 4 Rounds, start every 4:00 6 Burpees Box Over 12/9 Cal AB 12 Russian KBS (70/44)
A) 4 Sets 8/8 Front Rack Lunges 10-15 True Push Ups 15 Squat Jumps B) 5 x 2:00 ON/ 5 x 2:00 OFF 300/250m Row 40m Goblet Carry (70/44) ME Strict HSPUs
A) Power Snatch 1.1.1 Power Snatch in every 90 seconds for 7 Rds B) 21-15-9 DB Squats DB Push Press Pull Ups
A) 4 Sets 10/10 Krok Rows 4-8 Strict Pull Ups 8 BB Curls Rest 2-3 min B) Partner WOD – 5 Rounds in 2:00 30/20 Rows Calories (Splits) ME Alternating WBS (30/20) Rest 60sec
A) 10 min SKILLS EMOM: Min1: 30-50 Double Unders Min2: 20-30sec HS Hold B) Partner Chipper (split Reps) 50/35 Calorie Row 50 T2B 50/35 Calorie AB 25/15 Muscle Ups
A1) 4×2 Power Cleans + 2 Hang Squat Cleans A2) 8/8 1 Arm Bird Dog Rows B) For Time 10 Strict Press 20 Box Jump Overs 10 Push Press 20 Box Jump Overs 10 Push Jerks (145/100) 20 Box Jump Overs
A) 15min EMOM Min1: 5/5 Lateral Step Ups Min2: 20m Bottoms Up KB Carry Min3: 12 Slam Balls B) 15min EMOM Min1: 5/5 Box Pistols Min2: 15/15s Starfish Plank Min3: 8 TnG Power Snatch
CrossFit Alpha 1 Athlete
2963 W. 15th Street, Suite 2991
Plano, TX 75075
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