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Mount Kilimanjaro

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CrossFit Algiers – CrossFit

Workout

Mount Kilimanjaro (Time)

Rx’D:

For Time:

800m Run

40 Step-ups (30/24″)

600m Run

30 Box Jumps Overs

400m Run

20 Step-ups

200m Run

10 Box Jump Overs
Level 2:

For Time:

800m Run

40 Step-ups (24/20″)

600m Run

30 Box Jumps

400m Run

20 Step-ups

200m Run

10 Box Jump

Level 1:

For Time:

600m Run

30 Step-ups (20/14″)

400m Run

20 Box Jumps

200m Run

10 Step-ups

100m Run

5 Box Jumps

Accessory & Stretching

Metcon (No Measure)

Accessory:

AMRAP 6:

Max Strict Pull-ups, Strict Muscle-ups, or Ring Rows.

— Use bands or muscle-up transitions from the floor as needed.

Stretching:

5 Sets:

10 Leg Swings / Leg

:30 Calf Stretch / Leg

20 High Knees in Place

Extra Work

Extra Work – Week of 03AUG20 (No Measure)

Midline 1: Wednesday

3 Sets:

20 Plank Position DB Row

20 Slow Sit-ups*

*:03 up and :03 down.

Midline 2: Monday

2 Sets:

150′ Sandbag Bearhug Carry (150/100#)

20 Banded Side Steps (Right)

20 Banded Side Steps (Left)

40 Banded March in-Place

Skill 1: Tuesday

For Time:

21-15-9

Push Press (185/125#)

Ring Rows (Make them challenging)

*Adjust weights as needed

Skill 2: Saturday

AFSAP*:

300′ Handstand Walk

*As Few Sets as Possible

or

Max distance/practice in 7:00