CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
Accumulate 100 Sit-ups.
Every at the top of every minute, including the start, perform 15 Hollow Rocks.
Stretching:
3 Sets:
:30 Split Stretch (toward left leg)
:30 Split Stretch (toward right leg)
:30 Split Stretch (down the middle)
Workout
Strict-ish Mary (AMRAP - Rounds and Reps)
Rx'D:
AMRAP 20:
5 Strict Handstand Push-Ups
10 Pistols (Alternate Legs)
15 Gymnastic Kip Pull-ups
Level 2:
AMRAP 20:
5 DB Strict Press (50/35#)
10 Pistols (Alternate Legs)
10 Gymnastic Kip Pull-ups
Level 1:
AMRAP 20:
5 Push-ups
10 Reverse Lunges
15 Jumping Pull-ups
Extra Work
Extra Work - Week Of 27JULY20 (No Measure)
Midline 1: Wednesday
2 Sets:
150' Sandbag Bearhug Carry (150/100#)
50 Banded Good Mornings
50 Banded Kneeling Pulldowns
Midline 2: Tuesday
For Time:
50 Toes-to-Bar
50 GHD Sit-ups
50 Sit-ups
Midline 3: Saturday
For Time:
400m Sandbag Carry 150/100#
Every Time you break perform 30 Seated Leg Raise over the sandbag.
--- If you do not have a sandbag then carry something "heavy" that you expect to drop. However we don't want to see more than 5 drops. If you can't make it at least 100m without a drop, then it is too heavy.
Skill 1: Wednesday & Friday
AFSAP*:
300' Handstand Walk
*As Few Sets as Possible
or
Max distance/practice in 7:00