CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
3 Sets:
10 Alternating Single DB Curl-to-Press / Arm
30 Slow Floor Press w/ Plate (45/35#)
Stretching:
3 Sets:
10 A-T-Y Drill
10 Prone Snow Angel
10 Prone Tiger Walks
Workout
Beagle (AMRAP - Rounds and Reps)
Rx'D:
On a 10:00 Clock:
Every 2:00:
15 Double KB Russian Swing (35/26#)
:20 Top of Ring Dip Hold
- Rest 2:00
On a 10:00 Clock:
Every 2:00:
15 Double KB Sumo Deadlift High Pull
:20 Bottom of Ring Dip Hold
Level 2:
On a 10:00 Clock:
Every 2:00:
15 Double KB Russian Swing (25/20#)
:20 Top of Ring Dip Hold
- Rest 2:00
On a 10:00 Clock:
Every 2:00:
15 Double KB Sumo Deadlift High Pull
:20 Bottom of Ring Dip Hold
Level 1:
On a 10:00 Clock:
Every 2:00:
15 Double KB Russian Swing (20/15#)
:20 Push-up Plank Hold
- Rest 2:00
On a 10:00 Clock:
Every 2:00:
15 Double KB Sumo Deadlift High Pull
:20 Hold at Bottom of Push-up
Extra Work
Extra Work - Week of 29JUNE20 (No Measure)
Midline 1:
4 Sets:
15 Weighted Hip Extensions (25/15#)
30 Glute Bridges
:30 L-Sit
*Rest as needed*
Midline 2:
2 Sets:
150' Sandbag Bearhug Carry (150/100#)
50 Banded Good Mornings
25 Banded Side Steps (Right)
25 Banded Side Steps (Left)
Skill 1:
EMOM 12:
Even: 50' Handstand Walk (Around 3 Obstacles)
Odd: 8 Candle Sticks
Skill 2:
6 Rounds:
250/200m Row
5 Touch & Go Snatch (135/95#)
- Rest :45 btw. rounds