CrossFit Algiers - CrossFit
Workout
Cindy - HAMplan (AMRAP - Rounds and Reps)
"Cindy"
20min. AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Level 2:
"Cindy"
20min. AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Level 1:
"Cindy"
20min. AMRAP:
5 Ring rows
10 Box push-ups
15 Air Squats
Accessory & Stretching
Metcon (No Measure)
Accessory:
Accumulate:
100 Seated Leg Raises (over object)
100 DB Side Bends (50/35#)
Stretching:
"Bulletproof Shoulders"
3 Sets:
:30 A-T-Y Drill
:30 Prone Snow Angel
:30 Banded Pull Apart
:30 90-90 External Rotation
Extra Work
Extra Work - Week of 03AUG20 (No Measure)
Midline 1: Wednesday
3 Sets:
20 Plank Position DB Row
20 Slow Sit-ups*
*:03 up and :03 down.
Midline 2: Monday
2 Sets:
150' Sandbag Bearhug Carry (150/100#)
20 Banded Side Steps (Right)
20 Banded Side Steps (Left)
40 Banded March in-Place
Skill 1: Tuesday
For Time:
21-15-9
Push Press (185/125#)
Ring Rows (Make them challenging)
*Adjust weights as needed
Skill 2: Saturday
AFSAP*:
300' Handstand Walk
*As Few Sets as Possible
or
Max distance/practice in 7:00