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CrossFit Algiers - CrossFitPartner WoD SaturdayWarm-upRun/Row 400 Animal Flow Run/Row 400MetconMetcon (AMRAP - Reps)Teams of Two 3 Rounds for Total Reps Each exercise lasts 2 minutes Partner A works first minute, Partner B works second minute Jump rope (Dubs count as two reps) Push ups Sit ups Burpees Score is…


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CrossFit Algiers - CrossFit (No Measure)Row 200m x 2, concentrating on form Post hamstring stretch, each leg 2 mins Couch stretch, each leg 2 mins Air Squats x 15 for qualityGymnastics10 Minute Squat Hold TestHold bottom of the squat ALAP for up to 10 mins. Post time gathered in squat.MetconMetcon…

3/18/15 Foundations M/W Session F

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CrossFit Algiers - Foundations M/WWarm-up10 wallballs 10 kettlebell swings 10 pushups x 3 Hip mobility drills/ankle mobility drills/shoulder drillsWeightliftingIntro to squat variations Back squat, front squat, overhead squatBack Squat (3-3-3 starting with unloaded barbell)Front Squat (3-3-3 starting with unloaded barbell)Overhead Squat (3-3-3 starting with unloaded barbell)MetconMetcon (Time)Partner WoD (finisher) 400m…