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5/7/15

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CrossFit Algiers – CrossFit

Warm-up

3-2-1 Rowing

3 mins easy row

2 mins moderate row

1 minute hard row

Foam roller thoracic spine/adductors/IT bands/hamstrings

10 GHD situps or Abmat Situps

10 Hip Extensions on GHD machine

Metcon

Metcon (Time)

5 rounds for time of:

1,000-m row

30 hip extensions

15 GHD sit-ups or 30 AbMat situps

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