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Foundations X Session D

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CrossFit Algiers – Foundations X

Warm-up

5 Minute Jumprope/Double Under Practice

Cat/cow stretches

Post tricep & bully stretch, standing hamstring stretch

3 wallball toss/5 ring rows/5 wallballs x 2

Skill instruction

Medicine ball clean

https://www.youtube.com/watch?v=4YJ_L7jqgoA (Vaughn slow mo clean and jerk)

https://www.youtube.com/watch?v=ddxSECM4B_Q (Berger coaching med ball clean)

https://www.youtube.com/watch?v=-0TMFnoE9Cw CrossFit 1 Reebok movement demo

Metcon

Metcon (Time)

3 RFT

400M Run

10 Medicine Ball Cleans 14/20

10 pullups/rows

Gymnastics

Accumulate 5:00 in plank if time allows

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