CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
3 Rounds:
20 Alt. DB Strict Press (35/25#)
10 Heavy Glute Bridges*
*with barbell
Stretching:
Squat Therapy
Workout
Back Squat (8 x 2)
Extra Work
Extra Work - Week of 15JUNE20 (No Measure)
Midline 1: Monday
For Completion:
50 Flutter Kicks
:30 Handstand Hold
50 Scissor Kicks
:30 Handstand Hold
50 Flutter Kicks (50/35# on Chest)*
:60 Handstand Hold
50 Scissor Kicks (50/35# on Chest)*
:60 Handstand Hold
*Use DB, KB, or Sandbag*
Midline 2: Friday
For Completion
5 Sets:
100m DB Overhead Walk*
- Rest 3:00 btw. sets.
*Use a pair of DB's that you can complete the 100m only putting the DB's down once. Increase or decrease weight as needed between sets.
Skill 1: Saturday
Accumulate:
50 Towel Pull-Ups*
*Every time you break perform 20 Banded Tricep Extension
Skill 2: Wednesday
5 Rounds:
20 In-Place Back Rack Barbell Lunges (115/75#)
50m Sled Push*
- Rest 2:00 btw. rounds.
*The weight shouldn't be a sprint, however it should be something you can keep moving. Even if its a march.