CrossFit Algiers – CrossFit
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
-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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