CrossFit Algiers, WBBC NOLA - CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
5/5 Single Arm DB Bent Over Row
5/5 Single Arm Arnold Press
25ft. High Knees
25ft. Butt Kickers
Metcon (AMRAP - Rounds and Reps)
AMRAP x 12 MINUTES
5/5 Single Arm Bentover Rows
5/5 Single Arm DB Shoulder to Overhead
50' Shuttle Run
(Score is Rounds + Reps)
Workout
Workout - HOME
Metcon (AMRAP - Rounds and Reps)
AMRAP x 12 MINUTES
10 Bent Over Backpack Rows
10 Backpack Shoulder to Overhead
50' Shuttle Run
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
3 SETS
10/10 Romanian Deadlift
20 Arm Haulers
60 Bodyweight Russian Twists (AFAP)
-Rest as Needed b/t Sets-
(No Measure)