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CrossFit Algiers – CrossFit


400m Row

2 Rounds of 5 burpees/10 situps/15 squats

Achilles/calf smash w/barbell

Foam roll thoracic spine mobility drills

Banded shoulder mobility/front rack mobility


10 minute hollow progressions

-Tuck Hollow Hold, Single Leg Extensions, Extending Both Legs

-Lowering Straight Legs, Extending the Arms

-Hollow Rock

-Tuck crunch and V-ups


Start with unloaded barbell and work up to working weight on thrusters prior to WoD.

Sub 60 singles for 20 du’s as needed.

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:

20 double unders

135-lb/95-lb. thrusters, 3 reps

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