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5/12/15

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CrossFit Algiers – CrossFit

Metcon

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Warm-up

Row 400m

Foam roll t-spine/posterior/stretch hips and ankles

10 ring rows

10 PVC pipe pass throughs

10 lateral lunges/ovhs

First round: lateral lunge with PVC on back

Second round: lateral lunge with light kettlebell

Third round: lateral lunge with PVC overhead (if you can’t do this, use kettlebell again)

Fourth round: overhead squat with empty barbell

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