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12 Days Session B

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CrossFit Algiers, WBBC NOLA – 12 Days of Fitmas

Warm-up

Warm-up (No Measure)

400m Row or jumprope/HMD 1

Intro burpee & lunge

2 Rounds of 3 burpees/4 lunges/5 pushups/6 squats

Banded shoulder mobility/front rack mobility 5:00 minutes

Skill instruction

Shoulder/military press

Push press

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner workout:

As many rounds and reps as possible (AMRAP) in 12:00 of:

10 partner situps

20 lunges (10 each leg)

20 shoulder press @ 35/45

Cool down

Thread the needle/child’s pose, banded behind back stretches

plus squat therapy (Homework)

Watch RAS video (homework)