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CrossFit Algiers, WBBC NOLA – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row/Run/Bike

10 Glute Bridge-Ups → 5/5 Single Leg Bridge Ups

8 KB/BP Deadlifts

8/8 Single Arm Russian Kettlebell/Backpack Swing

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – 200m Run or 75 singles (:45 seconds of cardio)

MIN 2 – 8 Wall Balls + 8 Push-ups OR 8 thrusters + 8 Push Ups

MIN 3 – 16 Russian Kettlebell Swings 35/53

Score one point for each minute where you complete all movements … max score of 15 points.

Optional Finisher

Metcon (No Measure)

3 SETS

15 KB or BP Side Bends/Side

30 Hollow Rocks

15 Side Plank Leg Raises/Side

-Rest as needed b/t sets-

(No Measure)