CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
3 Sets:
:30 Ring Flyes or DB Flys
:30 Reverse Ring Flyes or T-Raises
:30 V-Ups
Stretching:
2 Sets:
:30 Doorway Stretch / Arm
:30 PVC Pass through
:30 Seated PVC Press Behind the Neck
:30 Cuban Press
[Cuban Press Demo](https://www.instagram.com/p/Bqh2XX4Bzh6/)
Workout
Border Collie (Time)
Rx'D:
On a 21:00 Clock:
Every 3:00:
400m Run
15 Handstand Push-ups
*Rest with any remaining time before the next 3:00 interval
Level 2:
On a 21:00 Clock:
Every 3:00:
400m Run
5 Wall Walks
Level 1:
On a 21:00 Clock:
Every 3:00:
400m Run
15 DB Strict Press (25/15#)
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