CrossFit Algiers, WBBC NOLA - Foundations M/W/F
Warm-up
Session A Warm Up (No Measure)
Session A Warm up
200m Row
10 pushups
10 situps
10 ring rows
5 air squats to target
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Bring A Friend Day (AMRAP - Rounds and Reps)
AMRAP 20:00
200M Run - Together
30 Squats - Break up any way
20 High 5 Sit-Ups - Together
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Tabata Something Else (AMRAP - Reps)
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Dunn (AMRAP - Rounds)
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
400m Sandbag or Wallball Run
10 burpees over hurdles
20 toes to bar
30 tire jumps
40 wallball shots
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
Partner WOD
"Descend Descend"
40, 30, 20, 10
Kettle Bell Swings
Push Ups
rest 2 minutes
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
15:00 time cap
5 RFT of:
Row 500m
135/95# bench press, 15 reps