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Foundations MWF Session B

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

Warm-up

200m run

Intro burpee & lunge

2 Rounds of 3 burpees/4 lunges/5 pushups/6 squats

Banded shoulder mobility/front rack mobility 5:00 minutes. Review front rack position.

Skill instruction

Introduction to Shoulder Press 3×3 reps

Introduction to Push Press 3×3 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

As many rounds and reps as possible (AMRAP) in 12:00 of:

200m run

20 lunges (10 each leg)

5 push press

Cool down

Foam Rolling/Nutrition Discussion/RAS video and/or mobility homework