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4/23/15

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CrossFit Algiers – CrossFit

Warm-up

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

Gymnastics

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

http://www.crossfitgymnastics.com/hollow-variations/

Metcon

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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