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Contrails 2.0

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CrossFit Algiers – CrossFit

Workout

Contrails 2.0 (Time)

Rx’D:

For Time:

100 DB Burpee Box Step Overs (35/20#) (24″)
Level 2:

For Time:

100 DB Burpee Box Step Overs (25/15#) (24″)

Level 1:

For Time:

100 Burpee Box Step Overs (24″)

Accessory & Stretching

Metcon (No Measure)

Accessory:

3-5 Sets:

12-15 DB Floor Press

12- 15 DB Lawnmower Rows / Side

20-30 Ab-mat Sit-ups

Stretching:

3 Sets:

20 Good Mornings

15 Reverse Lunge & Twist (total)

10 Cat Cow Stretch

Extra Work

Extra Work – Week of 12OCT20 (No Measure)

Extra Work: Midline 1

5 Rounds:

30 Flutter Kicks*

5 Slow Dragonflys**

30 Russian Twist

5 Slow Dragonflys

*Every time a foot goes up, thats 1rep.

**Try to maintain a :7-:10 negative on your dragonflys.

Extra Work: Skill 1

4 Rounds:

20 Banded Side Steps (Right)

20 Banded Side Steps (Left)

:60 Superman Hold on GHD

Extra Work: Engine 1

3 Rounds:

Run 200m

10 Sandbag Over Shoulder (100/70#)

Run 400m

8 Sandbag Over Shoulder

Run 600m

6 Sandbag Over Shoulder

*Sub Barbell Power Cleans 115/70#

Extra Work: Engine 2

3 Sets:

4 Rounds:

150m Row (Fast)

250m Row (Slow)