Announcements
CrossFit Algiers is CLOSED Saturday July 4. Enjoy time with your friends and family.
CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
Accumulate:
50 Strict Barbell Upright Rows
50 Bumper Plate Tricep Extensions (45/25#)
Stretching:
3 Sets:
:30 Leg Swing Each Leg
:30 Alternating Elbow-to-Instep
:30 Banded Good Morning
:60 Couch Stretch Each Leg
Workout
Greyhound (Time)
Rx'D:
3 Rounds:
1500m Row
150 Double Unders
15 Deadlift (275/195#)
Level 2:
3 Rounds:
1200m Row
75 Double Unders
15 Deadlift (205/135#)
Level 1:
3 Rounds:
1000m Row
150 Single Unders
15 Deadlift (95/65#)
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