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7/14/2015

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CrossFit Algiers – CrossFit

Metcon

Metcon (AMRAP – Reps)

10 rounds of:

1 minute of rowing

Rest 15 seconds

30 seconds of ring dips

Rest 15 seconds

Score is total calories rowed plus dips

Warm-up

400m jump rope

Joint Rots

2 rounds modified CF warmup

-10 x OHS w PVC

-10 x GHD sit ups/Back Ext

-10 x Push ups (mod from ring dips)

-10 x Pullups

Gymnastics

3 x :20 HS Wall Runs, walks, holds or plank position shoulder taps

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