CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
N/A
Stretching:
3 Sets:
:30 Lunge + Twist
:30 Leg Swing (Left)
:30 Leg Swing (Right)
:30 Alternating Standing Quad Stretch
:30 Calf Raises
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
400m Run
50 Up Downs
25 Single Arm DB Suitcase Deadlift
Extra Work
Extra Work - Week of 07/13/2020 (Time)
Midline 1: Monday
3 Rounds:
:60 Plank Hold
50 Ab-mat Sit-ups
Midline 2: Tuesday
3 Rounds:
15 GHD Bench Press (Use Dumbbells)
15 Weighted Hip Extensions (Use 1 Dumbbell)
50m Sled Push
50m Sled Drag
Skill Strength 1: Wednesday
EMOM 7:
3 Touch-and-Go Snatch
Rest 1:00
EMOM 7:
3 Touch-and-Go Cleans
Skill 2: Saturday
NOT FOR TIME:
5 Rounds:
5 Handstand Push-up Negatives
10 Seated Dumbbell Strict Press
10 False Grip Ring Rows
*Count :03 on the descent of your handstand
*Choose a weight on the strict press that you can do unbroken