CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
5 Sets:
10 DB Hammer Curl (35/25#)
20 Weighted Sit-ups
Stretching:
Hinshaw Warm-up
Workout
Nancy - HAMplan (Time)
Rx'D:
5 Rounds:
Run 400m
15 Overhead Squats 95/65#
Level 2:
"Nancy"
5 Rounds:
Run 400m
15 Overhead Squats 95/65#
Level 1:
"Nancy"
5 Rounds:
Run 400m
15 Overhead Squats 95/65#
Extra Work
Extra Work - Week Of 27JULY20 (No Measure)
Midline 1: Wednesday
2 Sets:
150' Sandbag Bearhug Carry (150/100#)
50 Banded Good Mornings
50 Banded Kneeling Pulldowns
Midline 2: Tuesday
For Time:
50 Toes-to-Bar
50 GHD Sit-ups
50 Sit-ups
Midline 3: Saturday
For Time:
400m Sandbag Carry 150/100#
Every Time you break perform 30 Seated Leg Raise over the sandbag.
--- If you do not have a sandbag then carry something "heavy" that you expect to drop. However we don't want to see more than 5 drops. If you can't make it at least 100m without a drop, then it is too heavy.
Skill 1: Wednesday & Friday
AFSAP*:
300' Handstand Walk
*As Few Sets as Possible
or
Max distance/practice in 7:00