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Foundations X Session B

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CrossFit Algiers – Foundations X

Warm-up

400m Row

2 Rounds of 5 burpees/10 situps/15 squats

Achilles/calf smash w/barbell

Foam roll thoracic spine mobility drills

Banded shoulder mobility/front rack mobility

Skill instruction

Introduction to kettlebell swing

Introduction to Press Variations: shoulder press and push press

Metcon

Metcon (AMRAP – Rounds and Reps)

As many rounds and reps as possible (AMRAP) in 7:00 of:

200m row

10 kbs @12kg/16kg

10 lunges (5 each leg)

10 push press @ 45/65

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