CrossFit Algiers - CrossFit
Workout
Mount Kilimanjaro (Time)
Rx'D:
For Time:
800m Run
40 Step-ups (30/24")
600m Run
30 Box Jumps Overs
400m Run
20 Step-ups
200m Run
10 Box Jump Overs
Level 2:
For Time:
800m Run
40 Step-ups (24/20")
600m Run
30 Box Jumps
400m Run
20 Step-ups
200m Run
10 Box Jump
Level 1:
For Time:
600m Run
30 Step-ups (20/14")
400m Run
20 Box Jumps
200m Run
10 Step-ups
100m Run
5 Box Jumps
Accessory & Stretching
Metcon (No Measure)
Accessory:
AMRAP 6:
Max Strict Pull-ups, Strict Muscle-ups, or Ring Rows.
--- Use bands or muscle-up transitions from the floor as needed.
Stretching:
5 Sets:
10 Leg Swings / Leg
:30 Calf Stretch / Leg
20 High Knees in Place
Extra Work
Extra Work - Week of 03AUG20 (No Measure)
Midline 1: Wednesday
3 Sets:
20 Plank Position DB Row
20 Slow Sit-ups*
*:03 up and :03 down.
Midline 2: Monday
2 Sets:
150' Sandbag Bearhug Carry (150/100#)
20 Banded Side Steps (Right)
20 Banded Side Steps (Left)
40 Banded March in-Place
Skill 1: Tuesday
For Time:
21-15-9
Push Press (185/125#)
Ring Rows (Make them challenging)
*Adjust weights as needed
Skill 2: Saturday
AFSAP*:
300' Handstand Walk
*As Few Sets as Possible
or
Max distance/practice in 7:00