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Rocket

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CrossFit Algiers - CrossFitAccessory & StretchingMetcon (No Measure)Accessory: Accumulate: 100 Weighted Sit-ups 100 DB Side Bends / Side Stretching: 2 Sets: :30 Elbow to Instep on Box / Side :30 Pigeon Stretch on Box / Side :30 Hamstring Stretch on Box / Side :30 Couch Stretch / SideMetcon (No Measure)Accessory:…

Cyborg

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CrossFit Algiers - CrossFitAccessory & StretchingMetcon (No Measure)Accessory: 3 Sets: 12 Single DB Tempo Curls* 24 DB Pullovers 12 DB Flys *Fast up, slow negative. Stretching: 3 Sets: :30 Single Leg Sit and Reach / Side :30 Groiner Stretch / SideWorkoutCyborg (Time)Rx'D: 5 Rounds: 60 Double Unders 30 Walking Lunges…

Juneteenth

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CrossFit Algiers - CrossFitAccessory & StretchingMetcon (No Measure)Accessory: "Bulletproof Shoulders" 3 Sets: :30 A-T-Y Drill :30 Prone Snow Angel :30 Banded Pull Apart :30 90-90 External Rotation Stretching: 3 Sets: 10 Bird Dogs (:02 pause at top) 10 Lateral Crossover Step-upWorkoutJuneteeth (Time)19 Burpees 18 Thrusters (65/95) 65 Jumpropes 30:00 time…

Juneteenth

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CrossFit Algiers - Home WorkoutsWarm-upWarm-up (No Measure)3 Sets: 20 Jumping Jacks 10 Push-up to Downward Dog 10 Single Arm Side Plank T 10 Crab Walk Forward 10 Crab Walk BackWorkoutJuneteeth (Time)19 Burpees 18 Thrusters (65/95) 65 Jumpropes 30:00 time capAccessory & StretchingMetcon (No Measure)Accessory: "Bulletproof Shoulders" 3 Sets: :30 A-T-Y…

Back Squat 8 x 2

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CrossFit Algiers - CrossFitAccessory & StretchingMetcon (No Measure)Accessory: 3 Rounds: 20 Alt. DB Strict Press (35/25#) 10 Heavy Glute Bridges* *with barbell Stretching: Squat TherapyWorkoutBack Squat (8 x 2)Extra WorkExtra Work - Week of 15JUNE20 (No Measure)Midline 1: Monday For Completion: 50 Flutter Kicks :30 Handstand Hold 50 Scissor Kicks…

Carnage

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CrossFit Algiers - CrossFitWarm-upWarm-up (No Measure)GENERAL WARMUP 5 min AMRAP: :30 sec dead hang from pullup bar 10 Hollow Rocks 5 strict pullups or ring rows :30 sec kip swings 10 supermans 5 pushup to down dogWorkoutCarnage (AMRAP - Rounds and Reps)"Carnage" AMRAP 12: 20 Chest-to-Bar Pull-ups 20 Burpee-to-Target (6")…