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Foundations MWF Session A

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CrossFit Algiers, WBBC NOLA – Foundations M/W/F

Warm-up

200m Row

10 pushups

10 situps

10 ring rows

5 air squats to target

Hip mobility drills

Repeat 5 air squats

Skill instruction

Intro to Back Squat,

goblet squat, Front Rack Position,

Front Squat

Complete 3 sets of 5 barbell back squat reps with increasing weights to a target, alternating with a partner.

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

CFA Baseline (Time)

400m Row

40 Air Squats

30 Situps

20 Pushups

10 Pullups