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3/10/15

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CrossFit Algiers – CrossFit

Warm-up

(No Measure)

3 rounds, 1 length of gym each exercise:

Bear crawl

Frog squat

Crab walk

10 PVC pipe thrusters

Front rack mobility

Work up to WoD weight on thrusters starting with empty barbell

Metcon

Metcon (Time)

Five RFT of:

20 Strict ring dips

135/95 pound Thruster, 14 reps
There should be no bend of the leg or hip in the strict ring dip. Scale weights and reps as appropriate.

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