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Dachshund

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CrossFit Algiers – CrossFit

Accessory & Stretching

Metcon (No Measure)

Accessory:

5 Sets:

:60 DB Side Bends

:30 DB Calf Raises Each Leg

:60 DB Good Mornings

Stretching:

On a 5:00 Clock

20 Leg Swings

20 Hamstring Scoop Stretch

20 High Knees in Place

Workout

Dachshund (Time)

Rx’D:

4 Rounds:

Run 800m

Walk 100m (Recovery)

Run 400m

Walk 100m (Recovery)
Level 2:

4 Rounds:

Run 800m

Walk 100m (Recovery)

Run 400m

Walk 100m (Recovery)

Level 1:

4 Rounds:

Run 400m

Walk 100m (Recovery)

Run 200m

Walk 100m (Recovery)

Extra Work

Extra Work – Week of 08JULY20 (No Measure)

Midline 1: Wednesday

3 Sets:

20 Alt. V-ups

6 Strict Alt. Single Leg Toes-to-Bar

20 Russian Twist

6 Strict Alt. Single Leg Toes-to-Bar

20 Hollow Rocks

6 Strict Alt. Single Leg Toes-to-Bar

Midline 2: Monday

AMRAP 5:

Sandbag hold Banded March Steps (150/100#)

*Get as many steps as possible in 5:00*

*Work to get your knee above your hip on every step*

Skill 1: Tuesday

5 Sets

50′ Handstand Walk Around Obstacles

15 Strict Toes to Bar

15 Single Leg Squats Each Leg

Skill 2: Friday

7 Sets:

5 Single Arm Overhead Squats (Right)

5 Single Arm Overhead Squats (Left)

*Goal is to find the heaviest DB that you can perform 5 unbroken reps