Blog Search

3/21/15

By: 0

CrossFit Algiers – CrossFit

Partner WoD Saturday!

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

Complete in teams of two. Break work as desired between partners. Complete each movement before moving on to the next movement. Scale number of reps and movements as appropriate. Beginners scale to 1000m and 50 reps of each exercise total.

2000m – Row

100 – Pull Ups (scaled ring rows)

100 – Push Ups (scaled knee push ups)

100 – Box Jumps or Step Ups with Step Down 24/20

100 – T2B (scaled situps)

Comments: 0

Write a Reply or Comment

Your email address will not be published. Required fields are marked *