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Prepare for descent

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CrossFit Algiers, WBBC NOLA – CrossFit

Warm-up

3:00 of activity –

Review row technique with new athletes, veterans should choose other

Name game and

THEN Joint rotations and HMD x 1

Review single arm db/kb thruster

Review pistols and progressions

Review handstand pushups and progressions

Push – push ups x 5

Pull – pull up or ring row or progression x 5

Metcon

Metcon (Time)

RX – For Time:

60 squats

50 push ups

40 calorie row or 400m run

30 pistols, alternating

20 db/kb thrusters, alternating arms

10 handstand pushups

5 pull ups

NEW ATHLETES:

50 squats

40 pushups

30 calorie row or 400m run

20 db/kb thrusters, alternating arms

10 situps

5 pull ups/ring rows