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7/15/15

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CrossFit Algiers – CrossFit

Warm-up

4:00 jumprope practice

4:00 Foam roll hamstrings and lats

4:00 Banded shoulder + calf stretches

PVC or BB shoulder press, front squat, sotts press, 5 x 3

PVC or BB power clean from high hang, mid thigh and below shin x 5 each

PVC or BB full squat clean from hh, mid thigh and below shin x 5 each

PVC or barbell push jerk x 5

PVC or barbell split jerk x 5

Metcon

Metcon (Time)

For Time:

50 clean and jerks, 135#/95#

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