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Sunday

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CrossFit Algiers, WBBC NOLA - Home WorkoutsWarm-upWarm-up (No Measure)1:00 Run/Bike/Row/Up-Downs 10 Slam Ball (or Backpack) Deadlifts :20 Hollow Hold 10 Air squats w/:02 pause in bottom :30 Run/Bike/Row/Burpees 10 Alt. Lunges :30 Jump Rope 10 Slam Balls (or Backpack Ground to Overhead)WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 18 MINUTES…

Saturday

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CrossFit Algiers, WBBC NOLA - Home WorkoutsWarm-upWarm-up (No Measure)1 ROUND 200m Jog 25ft. Single Arm KB Front Rack Carry (Right) 25ft. Inch Worm w/Frog Jump 25ft. Single Arm KB Front Rack Carry (Left) 200m JogWorkoutWorkout - HOMEMetcon (AMRAP - Reps)EMOM x 18 MINUTES MIN 1 - :45 Cardio (Athlete's Choice)…

Friday

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CrossFit Algiers, WBBC NOLA - Home WorkoutsWarm-upWarm-up (No Measure)EMOM X 6 MINUTES MIN 1- :50 Bike/Run/Row/Jumping Jacks MIN 2- AMRAP: 6 Medicine ball front squats + 6 med. ball push presses to targetWorkoutMetcon (AMRAP - Rounds and Reps)IN TEAMS OF 2... AMRAP x 16 MINUTES 6 Wall Balls 6 Jumping…

Thursday

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CrossFit Algiers, WBBC NOLA - Home WorkoutsWarm-upWarm-up (No Measure)2 ROUNDS :30 Backpack Deadlifts 10 Scap Push-Ups :30 Backpack Deadlifts) 25ft (:15) High Knees + 25ft (:15) Butt Kickers :30 Backpack Upright High Pulls 20 Alt. Skaters :30 Backpack Russian SwingsWorkout - HOMEMetcon (AMRAP - Reps)3 SETS 2:00 Max Backpack Russian…

Monday

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CrossFit Algiers, WBBC NOLA - Home WorkoutsWarm-upWarm-up (No Measure)2:00 Easy Row/Jog/Bike Into… 2 ROUNDS 10 Plate/Backpack Deadlifts 10 Alt. Deadbugs 10 Plate/Backpack Strict Press w/:02 pause overhead 10 Hollow Rocks 10 Superman Arch RocksWorkout - HOMEMetcon (AMRAP - Rounds and Reps)AMRAP x 15 MINUTES 100m run, 60 single jumpropes or…

Sunday

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CrossFit Algiers, WBBC NOLA - Home WorkoutsWarm-upWarm-up (No Measure)TABATA (:20 ON/ :10 OFF) 1 ROUND MVMNT 1: High Knees/Toe taps to Medicine Ball or Backpack MVMNT 2: Hollow Rocks MVMNT 3: Supermans MVMNT 4: Med. Ball or Backpack Front SquatsWorkoutMetcon (Time)4 ROUNDS FOR TIME 400m Run 20 Med. Ball Front…

Saturday

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CrossFit Algiers, WBBC NOLA - Home WorkoutsWarm-upWarm-up (No Measure)2 ROUNDS 1:00 Cardio* 10 Alt. Samson Lunges 1:00 DB or Backpack Overhead Hold 10 Hollow Rocks + 10 Superman Rocks 1:00 Wall SitWorkoutWorkout - HOMEMetcon (AMRAP - Rounds and Reps)AMRAP x 15 MINUTES 10 Backpack Sumo Deadlift High Pulls 10 Backpack…

Friday

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CrossFit Algiers, WBBC NOLA - Home WorkoutsWarm-upWarm-up (No Measure)2:00 of Cardio Row/Bike/Run/Jumping Jacks/Rope (Athlete’s choice) Then … 2 ROUNDS 6/6 Suitcase Deadlifts or 12 Backpack Deadlifts 6/6 Bent Over DB Rows or 12 Backpack Bent Over Rows 12 Alt. Plank TapsWorkout - HOMEMetcon (Weight)EMOM x 15 MINUTES MIN 1 -…