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Bull Shark

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CrossFit Algiers – CrossFit

Workout

Bull Shark (Time)

Rx’D:

3 Rounds:

200m KB/DB Waiters Walk + Farmer Carry (35/25#)

20 Double KB Alternating Gorilla Row

20 Double KB Reverse Lunges

10 Box Jump Over (30/24″)

*As needed, substitute 60 marching steps in place instead of distance walked
Level 1:

3 Rounds:

200′ KB/DB Waiters Walk + Farmer Carry (25/20#)

20 Double KB Alternating Gorilla Row

20 Double KB Reverse Lunges

10 Box Jump Over (24/20″)

*As needed, substitute 60 marching steps in place instead of distance walked

Level 1:

3 Rounds:

200′ KB/DB Waiters Walk + Farmer Carry (20/15#)

20 Double KB Alternating Gorilla Row

20 Double KB Reverse Lunges

10 Box Jump Over (20/14″)

*As needed, substitute 60 marching steps in place instead of distance walked

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

10 Barbell Rollouts

10 Snatch Grip Strict Press

Stretching:

3 Sets For Quality:

:30 PVC Pass Throughs

:30 Downward Dog

5 Thoracic Twist / side

Extra Work

Extra Work – Week of 10AUG20 (No Measure)

Midline 1: Monday

Not For Time:

3 Rounds:

20 Hollow Hold DB Bench Press

100′ DB Overhead Walk

20 V-Ups

100′ DB Overhead Walk

Midline 2: Friday

Not For Time:

4 Sets:

15 Weighted Sit-Ups

30 Glute Bridges

:30 Flutter Kicks

Skill 1: Wednesday

EMOM 10:

5-10 Strict Handstand Push-Ups

Engine 1: Tuesday

For Max Distance:

2 Rounds:

Bike as far as possible at 100+ RPM

– Rest 3:00

Bike as far as possible at 95+ RPM

– Rest 3:00

Bike as far as possible at 90+ RPM

– Rest 6:00*

*Damper at 4 for all intervals.