CrossFit Algiers, WBBC NOLA - Foundations M/W/F
Warm-up
400m Row
PVC pipe good mornings, pass throughs, whirly birds 10 x 2
Gymnastics
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Kev (AMRAP - Rounds and Reps)
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 315 lb., each
9 bar-facing burpees, synchronized
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
21-15-9
db squat clean thrusters, 50/35#
Pull ups
CrossFit Algiers, WBBC NOLA - Foundations M/W/F
Skill instruction
Introduction to the Olympic Lifts.
Clean
Push Jerk
Split Jerk
Overhead squat/snatch
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