6/13/2015
CrossFit Algiers – CrossFit
Warm-up
3 rounds of 10 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Supermans
Pull-ups
Bench Dips
Metcon (Time)
100 pull ups/ring rows (1PAT – one partner at a time)
50 Wallball partner situps (20/14)
400m KB or DB Farmer’s carry 44/35#
100 Wallballs 20/14 10ft/9ft target (1PAT)
PARTNER WOD SATURDAY
New members/visitors do 1/2 WoD with lighter kbs and wallballs
2017 01 10