CrossFit Algiers - CrossFit
Workout
Snaggletooth Shark (AMRAP - Rounds and Reps)
Rx'D:
AMRAP 6:
25/18 Calorie Row
25 DB Bench Press (50/35#)
- Rest 3:00
AMRAP 6:
25/18 Calorie Row
25 Ring Push-ups
Level 2:
AMRAP 6:
25/18 Calorie Row
25 DB Bench Press (35/25#)
- Rest 3:00
AMRAP 6:
25/18 Calorie Row
18 Ring Push-Ups
Level 1:
AMRAP 6:
15/10 Calorie Row
25 DB Bench Press (20/15#)
- Rest 3:00
AMRAP 6:
15/10 Calorie Row
10 Ring Push-Ups
Accessory & Stretching
Metcon (No Measure)
Accessory:
3-5 Sets:
15 Two Handed DB Bent Over Row
15 Pike Ups On Rower
10 DB Hang Muscle Cleans
Stretching:
3 Sets:
:30 Alternating Scorpion Stretch
:30 Alternating Elbow to Instep
:30 T Spine Rotation & Reach in Plank
Extra Work
Extra Work - Week of 17AUG20 (No Measure)
Midline 1: Monday
4 Sets:
10 Windshield Wipers / Side
20 Russian Twists / Side
30 V-ups
Midline 2: Tuesday
2 Sets:
AMRAP 7:
3-6-9-12..etc
Toes-to-Bar
* 9 Ring Push-ups or 9 Regular Push-ups in between sets
- Rest 3:00 btw. sets.
Skill: Saturday
5 Rounds:
AMRAP 2:30:
250/200m SkiErg
Max Bar Muscle-ups, Chest-to-Bar, or Pull-ups with time remaining.
- Rest 1:00 btw. AMRAP's
*Sub any machine for skierg.
Engine 1: Wednesday
4 Sets:
Every 8 Minutes:
20 Burpees-to-target
30/24 Calorie Machine (Machine of your choice)
20 Burpees-to-target