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Border Collie

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CrossFit Algiers – CrossFit

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

:30 Ring Flyes or DB Flys

:30 Reverse Ring Flyes or T-Raises

:30 V-Ups

Stretching:

2 Sets:

:30 Doorway Stretch / Arm

:30 PVC Pass through

:30 Seated PVC Press Behind the Neck

:30 Cuban Press

[Cuban Press Demo](https://www.instagram.com/p/Bqh2XX4Bzh6/)

Workout

Border Collie (Time)

Rx’D:

On a 21:00 Clock:

Every 3:00:

400m Run

15 Handstand Push-ups

*Rest with any remaining time before the next 3:00 interval
Level 2:

On a 21:00 Clock:

Every 3:00:

400m Run

5 Wall Walks

Level 1:

On a 21:00 Clock:

Every 3:00:

400m Run

15 DB Strict Press (25/15#)

Extra Work

Extra Work – Week of 29JUNE20 (No Measure)

Midline 1:

4 Sets:

15 Weighted Hip Extensions (25/15#)

30 Glute Bridges

:30 L-Sit

*Rest as needed*

Midline 2:

2 Sets:

150′ Sandbag Bearhug Carry (150/100#)

50 Banded Good Mornings

25 Banded Side Steps (Right)

25 Banded Side Steps (Left)

Skill 1:

EMOM 12:

Even: 50′ Handstand Walk (Around 3 Obstacles)

Odd: 8 Candle Sticks

Skill 2:

6 Rounds:

250/200m Row

5 Touch & Go Snatch (135/95#)

– Rest :45 btw. rounds