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5/28/2015

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CrossFit Algiers - CrossFitWarm-upBurgener warm up 5-10-15 burpees/box step ups/light kettlebells x 2 (move to heavier kb or to overhead swing for round 2, test box height for WoD in round 2) Push press review/practice beginning with PVC pipe and moving to unloaded barbell and working up to WoD weight.…

Foundations X Session D

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CrossFit Algiers - Foundations XWarm-up5 Minute Jumprope/Double Under Practice Cat/cow stretches Post tricep & bully stretch, standing hamstring stretch 3 wallball toss/5 ring rows/5 wallballs x 2Skill instructionMedicine ball clean https://www.youtube.com/watch?v=4YJ_L7jqgoA (Vaughn slow mo clean and jerk) https://www.youtube.com/watch?v=ddxSECM4B_Q (Berger coaching med ball clean) https://www.youtube.com/watch?v=-0TMFnoE9Cw CrossFit 1 Reebok movement demoMetconMetcon (Time)3…

5/26/2015

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CrossFit Algiers - CrossFitWarm-up3-2-1 minute row warm up - set rower for calories. Cat/cow stretches x 5 Post tricep stretch/post bully stretch/standing hamstring stretch 3 wallball toss/5 t2b/10 wallballs x 2 RX Plus: warm up cleans and muscle up practiceMetconMetcon (AMRAP - Rounds and Reps)14:00 AMRAP: 60-calorie row 50 toes…