CrossFit Algiers, WBBC NOLA - CrossFit
Weightlifting
Back Squat (10-5-3-1-1-1-3-5-10)
Score heaviest set of 3
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
5 RFT of:
Row 500m or Run 400m
30 push ups
CrossFit Algiers, WBBC NOLA - Foundations M/W/F
Warm-up
Intro to Jump ropes in warm up/ 3:00 Jumprope practice
Hip Mobility Drill #1 Intro to hollow body/arch body positions
Announcements
Free back pain clinic w/ PT Lynn Grimm is Saturday, Sept. 22, at 9 a.m. - Your friends are welcome to attend!
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon (Time)
400 m Run
Announcements
Free back pain clinic w/ PT Lynn Grimm is Saturday, Sept. 22, at 9 a.m. - Your friends are welcome to attend!
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Isabel (Time)
Announcements
Free back pain clinic w/ PT Lynn Grimm is Saturday, Sept. 22, at 9 a.m. - Your friends are welcome to attend!
CrossFit Algiers, WBBC NOLA - Foundations M/W/F
Warm-up
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
3 rounds for time of:
15 chest-to-bar pull-ups
20 burpees
15 sumo deadlift high pulls, 95 lb./65#
15:00 time cap
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
For time:
5 rope climbs
75 thrusters, 75/55 lb.
50 dips
5 rope climbs
50 overhead squats, 75/55 lb.
CrossFit Algiers, WBBC NOLA - Foundations M/W/F
Warm-up
200m run
Intro burpee & lunge
2 Rounds of 3 burpees/4 lunges/5 pushups/6 squats
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon (AMRAP - Rounds)
Complete as many rounds as possible in 7:00 of:
5 box jumps, 24/30
3 Squat Cleans, 225#/155#