Announcements
CrossFit Algiers is CLOSED Saturday July 4. Enjoy time with your friends and family.
CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
5 Sets:
20 Hanging Single Leg Leg Raises
10 Single Arm Ring Rows / Arm
Stretching:
Tempo Squat Therapy
Workout
Great Dane (AMRAP - Rounds and Reps)
Rx'D:
AMRAP 10:
10 Box Jumps (24/20")
10 Single Arm DB Lunge Thruster* (5 each arm)
*(50/35#)
Level 2:
AMRAP 10:
10 Box Jumps (24/20")
10 Single Arm DB Lunge Thruster* (5 each arm)
*(35/25#)
Level 1:
AMRAP 10:
10 Box Jumps (20/14")
10 Single Arm DB Lunge Thruster* (5 each arm)
*(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