Blog Search

Foundations MWF Session C

By: 0

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


400m Run/Row

Hip capsule mob/post hamstring stretch

Review Goblet Squat and complete 10 w/kettlebell

Introduce GHD

1 minute burpee test

Skill instruction



Metcon (AMRAP – Reps)

15:00 Each Minute on the Minute (EMOM)

1 deadlift at 85% of 3rd set weight

5 ring rows

5 goblet squats
Count 1 point for each Round completed in the minute time-frame. For example, if all exercises are completed each minute, the score will be 15.

Cool down

Foam roll and back stretches