CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
3 Sets:
12 Bulgarian Split Squats Each Leg
12 Arch-ups
Stretching:
5 Sets:
:30 Calf Stretch Each Leg
:30 Scorpion Stretch
15 Bunny Hops
Workout
Sheltie (AMRAP - Rounds and Reps)
Rx'D:
AMRAP 15:
20 Box Step Ups (24/20")
25 Ab Mat Sit-ups
30 Air Squats
Level 2:
AMRAP 15:
20 Box Step Ups (24/20")
25 Ab Mat Sit-ups
30 Air Squats
Level 1:
AMRAP 15:
20 Box Step Ups (20/14")
25 Ab Mat Sit-ups
30 Air Squats
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