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7/6/15

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CrossFit Algiers – CrossFit

Warm-up

3-2-1 Rowing

HMD 2 x 4

Banded shoulder mobility 4:00

3 x 5 shoulder presses working up to WoD weight starting with unloaded barbell

Metcon

Metcon (AMRAP – Reps)

10 Rounds:

1:00 rowing

Rest :15

:30 of 95/65# shoulder press

Rest :15

Score is total calories rowed plus total reps of shoulder press

Gymnastics

Plank – Accumulate 5:00

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