CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
N/A
Stretching:
3 Sets:
10 A-T-Y Drill
10 Prone Snow Angel
10 Prone Tiger Walks
Workout
Pointer (Time)
Rx'D:
For Time:
50 Chest to Bar Pull-ups
40 Single Leg Squats
30 Plank to Post
20 Calorie Bike
10 DB Manmakers (50/35#)
20 Calorie Bike
30 Alternating Arm/Leg Lift in Plank
40 DB Lunge (50/35#)*
50 Ring Row
Level 2:
For Time:
50 Chest to Bar Pull-ups
40 Single Leg Squats
30 Plank to Post
20 Calorie Bike
10 DB Manmakers (50/35#)
20 Calorie Bike
30 Alternating Arm/Leg Lift in Plank
40 DB Lunge (50/35#)*
50 Ring Row
Level 1:
For Time:
50 Chest to Bar Pull-ups
40 Single Leg Squats
30 Plank to Post
20 Calorie Bike
10 DB Manmakers (50/35#)
20 Calorie Bike
30 Alternating Arm/Leg Lift in Plank
40 DB Lunge (50/35#)*
50 Ring Row
Extra Work
Extra Work - Week of 08JULY20 (No Measure)
Midline 1: Wednesday
3 Sets:
20 Alt. V-ups
6 Strict Alt. Single Leg Toes-to-Bar
20 Russian Twist
6 Strict Alt. Single Leg Toes-to-Bar
20 Hollow Rocks
6 Strict Alt. Single Leg Toes-to-Bar
Midline 2: Monday
AMRAP 5:
Sandbag hold Banded March Steps (150/100#)
*Get as many steps as possible in 5:00*
*Work to get your knee above your hip on every step*
Skill 1: Tuesday
5 Sets
50' Handstand Walk Around Obstacles
15 Strict Toes to Bar
15 Single Leg Squats Each Leg
Skill 2: Friday
7 Sets:
5 Single Arm Overhead Squats (Right)
5 Single Arm Overhead Squats (Left)
*Goal is to find the heaviest DB that you can perform 5 unbroken reps