CrossFit Algiers, WBBC NOLA - Foundations M/W/F
Warm-up
400m Run/Row
Hip capsule mob/post hamstring stretch
Review Goblet Squat and complete 10 w/kettlebell
Introduce GHD
1 minute burpee test
Skill instruction
Deadlift
Metcon
Foundations Session C (AMRAP - Reps)
15:00 Each Minute on the Minute (EMOM)
1 deadlift at 85% of 3rd set weight
5 ring rows
5 goblet squats
Count 1 point for each Round completed in the minute time-frame. For example, if all exercises are completed each minute, the score will be 15.
Cool down
Foam roll and back stretches