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4/27/15

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CrossFit Algiers – CrossFit

Warm-up

3 Rounds, 3-5 reps per exercise

Air Squats

Ring Pushups/Push ups

Overhead squats (men’s/women’s bar, training Bar, PVC)

Kipping Pullups or attempts

Strict pull-ups (band assisted if necessary)

Kettlebell swings (55/35)

Tripod headstand on mat

Attempts Kicking up to Handstand or Handstand Holds, 5 seconds

HSPU progression as appropriate

Pistols/pistol progressions

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

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