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Citrine

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CrossFit Algiers – CrossFit

Workout

Citrine (Time)

Rx’D:

21-15-9

Calorie Row

Weighted Box Step Overs (24/20″) (35/20#)

Ring Dips
Level 2:

21-15-9

Calorie Row

Weighted Box Step Overs (24/20″) (25/15#)

Jumping Ring Dips

Level 1:

15-12-9

Calorie Row

Weighted Box Step Overs (20/12″) (15/10#)

Box Assisted Dips

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

15 Narrow Stance Good Mornings*

15 Wide Stance Good Mornings*

:60 Superman Hold on GHD

*Use no heavier than a 45# barbell

Stretching:

3 Sets:

10 A-T-Y Drill

10 Prone Snow Angel

10 Prone Tiger Walks

Extra Work

Extra Work – Week of 07SEP20 (Time)

Midline 1: Tuesday

5 Rounds:

100′ Double KB Front Rack Carry (53/35#)

10 Hanging Straight Leg Raises

1:00 Plank Hold

Midline 2: Saturday

4 Sets:

15 Weighted Hip Bridges

20 Weighted Hip Extension

10 Heavy Russian Kettlebell Swing

Skill: Wednesday

For Quality:

EMOM 10:

:20 Max Ring or Bar Muscle-ups

:40 Rest

Engine: Friday

10 Rounds:

Every 3:00

250/200m Row

10 Lateral Burpees Over Rower