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4/11/15

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CrossFit Algiers – CrossFit

Partner WoD Saturday! Bring a Friend for a Free Trial!
“DON’T DROP THE BALL” See a coach to scale movements and reps as appropriate.

CFA Baseline Warmup (No Measure)

200m Row

10 pushups

10 situps

10 pullups/ring rows

200m Row

Squat mobility

Metcon

Metcon (Time)

100 Wall Balls

100 Med Ball Squat Cleans

100 Med Ball Sit ups over a box 20″

100 Push ups
You and your partner will only have one wall ball (unless you need separate weights for scaling), so only one person works at a time.

Some strategies:

1. Break the work into rounds: use sets of 25, 20, 15, 10.

2. Chipper style: start at the top of the list, finish each exercise, and then move to the next.

RULES:

— Med ball cleans – the ball must tap the ground between your feet before squat cleaning. The ball must tap the ground, but you are not allowed to stop or rest in this position

— Med Ball sit ups over a box – you will sit opposite your partner with feet touching the box, the ball must tap behind your head (again, no resting or stopping here) and then sit up and throw the ball to your partner.

— Push ups are chest to deck, full lockout. Non-working partner holds ball overhead while working partner does pushups.

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