CrossFit Algiers, WBBC NOLA - Foundations M/W/F
Warm-up
200m run
Intro burpee & lunge
2 Rounds of 3 burpees/4 lunges/5 pushups/6 squats
Banded shoulder mobility/front rack mobility 5:00 minutes. Review front rack position.
Skill instruction
Introduction to Shoulder Press 3x3 reps
Introduction to Push Press 3x3 reps
Metcon
Foundations Session B (AMRAP - Rounds and Reps)
As many rounds and reps as possible (AMRAP) in 12:00 of:
200m run
20 lunges (10 each leg)
5 push press
Cool down
Foam Rolling/Nutrition Discussion/RAS video and/or mobility homework