Flightless Cormorant

jodi@crossfita…
Friday, February 12, 2021 - 20:00

CrossFit Algiers - CrossFit


Workout

Flightless Cormorant (AMRAP - Rounds and Reps)


- RX -

AMRAP 15:

75 Double Unders

:30 L-Sit Hang

5 Hang Power Snatch (155/105#)



- LEVEL 2 -

AMRAP 15:

50 Double Unders

:30 Hanging Knee Raise Hold

5 Hang Power Snatch (115/75#)



- LEVEL 1 -

AMRAP 15:

75 Single Unders

:30 Hanging Knee Raise

5 Hang Power Snatch (75/55#)

Accessory

Metcon (No Measure)


3 Sets:

10 Staggered Stance Good Morning / Leg

8 Snatch Deadlift to Mid-thigh

Stretching

Metcon (No Measure)


3 Sets:

:30 Calf Stretch / Leg

:30 Doorway Stretch / Side
Movement Demos:

- Doorway Stretch |

https://youtu.be/NK8bJxAD_8c

- Calf Stretch | https://youtu.be/c01ybJK_uQI