CrossFit Algiers, WBBC NOLA - Foundations M/W/F
Warm-up
Intro to Jump ropes in warm up/ 3:00 Jumprope practice
Hip Mobility Drill #1 Intro to hollow body/arch body positions
Intro to pull up variations/scaling options (seated, jumping, banded)
Intro to Kettlebell swing
Metcon
Metcon (Time)
Bootstrap Helen
3 Rounds for Time
400m run
21 kettlebell swings
12 Jumping pullups or other pullup variation
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats