CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Reps)
Tabata back squats 95/65
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
CrossFit Algiers, WBBC NOLA - 12 Days of Fitmas
Metcon
Metcon (AMRAP - Rounds and Reps)
Partner workout:
As many rounds and reps as possible (AMRAP) in 12:00 of:
200m run
CrossFit Algiers, WBBC NOLA - 12 Days of Fitmas
Metcon
CFA Baseline (Time)
400m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
For Time:
115/75# Ovhs, 30 reps
15 pull ups
15 dips
115/75# Ovhs, 20 reps
10 pull ups
10 dips
CrossFit Algiers, WBBC NOLA - CrossFit
Keep the prize in sight!
We are stronger together!
Warm-up
Medball throwing drills
10 chest passes
10 side passes
10 overhead passes
CrossFit Algiers, WBBC NOLA - CrossFit
"I don't stop when I'm tired; I stop when I'm finished."
Understand YOUR pace and maintain it.
Warm-up
Relay Shuttle Run
4 Rounds
5 Meters
10 Meters
CrossFit Algiers, WBBC NOLA - CrossFit
This may be the hardest thing you've done!
BREAK DOWN TO BREAK THROUGH!
We wage WAR on the Mental Battlefield.
And it's ALL MENTAL.
Warm-up
Warm-up (No Measure)
Ladder 1-5
CrossFit Algiers, WBBC NOLA - CrossFit
Warm-up
Fast March
HMD 1 x 2
10 wallballs
Intro to wallballs
Emphasis - Wallball technique
Metcon
Metcon (Time)
CrossFit Algiers, WBBC NOLA - CrossFit
Be proud of all you are accomplishing, and keep each other motivated!
Warm-up
400m partner walk/run w/ icebreaker
Relay Exercises:
Inchworms
Bear Crawls