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7/20/2015

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CrossFit Algiers – CrossFit

Warm-up

5-10-15 x 2 of pull ups, lunges, jumping jacks

Banded hamstring & couch stretches

Glute activation drills

Practice pistol progressions

Warm up to working weight for hang power cleans

Metcon (Time)

3 Rounds For Time

30 one-legged squats, alternating

15 pullups

15 ring dips

135#/95# hang power cleans, 10 reps

Gymnastics

Balance beam intro and drills as time allows

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