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PK

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CrossFit Algiers, WBBC NOLA – CrossFit

New athletes will complete 5 rounds moderate weight squats or goblet squats, deadlifts and runs. May be completed as a partner wod with runs together.

Warm-up

Name game –

Push – push ups x 10

Press – db/bb/pvc

Pull – pull up or ring row progression x 10

Squat – air squat x 10

Flex/extend – situp x 10

Joint rotations x 1

HMD x 1 x 2

Review deadlift and back squat. If rack space is limited, partner people based on weight and decide who starts where (with squats, deadlifts or runs).

New athletes will use KBs for goblet squats instead of backsquats and deadlifts.

Metcon

PK (Time)

5 Rounds for time of:

10 Back Squats, 225#

10 Deadlifts, 275#

400m Sprint

Rest 2-Minutes
In Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013
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New athletes should use kbs for deadlifts and goblet squats, and only complete 3-4 rounds.