CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (5 Rounds for calories)
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Rounds and Reps)
20 minute AMRAP
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
5-4-3-2-1 reps for time of
15-ft. rope climbs
Clean and jerks
Increase weight on the clean and jerk each round.
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#
25:00 cap
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Skill instruction
Metcon (AMRAP - Rounds)
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Rounds)
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
One of the first things I ask people when they come to the gym is "What do you think CrossFit is?" I get all kinds of answers. "It's a bunch of different stuff." Or "Like what I saw on ESPN with the CrossFit Games." Or "Aerobics plus weights."
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (No Measure)
5 Rounds For Quality
40 Walking Lunges
15 Strict Pull Ups
20 Strict Push Ups
25:00 cap