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6/29/2015

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CrossFit Algiers – CrossFit

Warm-up

Row/run 400m

PVC passthroughs/whirly birds 2×10

Side plank reach through both sides x 10

Scap pushups 2 x 5

Ankle/calf stretches, ankle mob dance

Review and practice dumbbell snatches

Metcon (AMRAP – Reps)

In front of a clock set for 12 minutes:

1 minute double unders

1 minute dumbbell snatches, 30/20#

2 minutes double unders

2 minutes db snatches, 30/20#

3 minutes double unders

3 minutes db sntaches 30/20#

Gymnastics

Static Supine / Hanging Hollows

3 x :30 static supine holds, 3 x :15 hanging hollow holds.

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