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One of those days …

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CrossFit Algiers, WBBC NOLA – CrossFit

Warm-up

Review all movements in workout.

Pull – pull ups or rows x 10, rope climb x 1

Press – wallballs x 10, dips x 10

Squat – Goblet squat w/kb or db x 10,

lunges x 10, box jumps or step ups x 10

Flex/extend – knees to elbow or situps x 10, supermans x 10

Kettlebell swing instruction and practice with new athletes

CONCURRENTLY WITH

Hang squat clean instruction and practice with veterans

Metcon

Metcon (Time)

RX: For Time:

20 lunges

20 pull ups

20 box jumps, 20″

20 double unders

20 ring dips

20 knees to elbows

20 Russian kbs, 35#/53

20 situps

20 hang squat cleans, 20#/30# dbs or 45#/65 bb

20 supermans

20 wall balls, 14 and 20 to 9 and 10 ft target

3 rope climbs

NEW ATHLETES:

10 lunges

10 ring rows

10 box step ups

10 dips

10 situps

10 kb/db swings

10 situps

10 goblet squats w/dumbbell

10 supermans

10 wall balls