Announcements
CrossFit Algiers is CLOSED Saturday July 4. Enjoy time with your friends and family.
CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
3 Sets:
25 Banded Step-up / leg
5 Single Arm Front Squat (70/53# KB)
Stretching:
3 Sets:
5 Scorpion Stretch / side
:30 Table Top Hold
Workout
French Bulldog (Time)
Rx'D:
For Time:
45-30-15
Overhead Squat (75/55#)
Toes-To-Bar
Level 2:
For Time:
45-30-15
Overhead Squat (55/45#)
25-15-10
Toes-To-Bar
Level 1:
For Time:
45-30-15
Overhead Squat (45/35#)
Hanging Knee Raises
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