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Stumpy Tail Cattle Dog

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CrossFit Algiers – CrossFit

Accessory & Stretching

Metcon (No Measure)

Accessory:

AMRAP 10:

40 Russian Twists

30 Flutter Kicks

10 Side Plank Leg Raises Each Side

Stretching:

3 Sets:

:30 Lacrosse Ball Shoulder Smash / Side

:30 Lacrosse Ball Hamstring Smash / Leg

:30 Lacrosse Ball Quad Smash / Leg

Workout

Stumpy Tail Cattle Dog (Time)

Rx’D:

For Time:

200 Calorie Row, Bike, or Ski*

*Every 3:00, starting at 0:00, perform

20 Walking Lunges
Level 2:

For Time:

200 Calorie Row, Bike, or Ski*

*Every 3:00, starting at 0:00, perform

10 Walking Lunges

Level 1:

For Time:

125 Calorie Row, Bike, or Ski*

*Every 3:00, starting at 0:00, perform

10 Walking Lunges

Extra Work

Extra Work – Week Of 27JULY20 (No Measure)

Midline 1: Wednesday

2 Sets:

150′ Sandbag Bearhug Carry (150/100#)

50 Banded Good Mornings

50 Banded Kneeling Pulldowns

Midline 2: Tuesday

For Time:

50 Toes-to-Bar

50 GHD Sit-ups

50 Sit-ups

Midline 3: Saturday

For Time:

400m Sandbag Carry 150/100#

Every Time you break perform 30 Seated Leg Raise over the sandbag.

— If you do not have a sandbag then carry something “heavy” that you expect to drop. However we don’t want to see more than 5 drops. If you can’t make it at least 100m without a drop, then it is too heavy.

Skill 1: Wednesday & Friday

AFSAP*:

300′ Handstand Walk

*As Few Sets as Possible

or

Max distance/practice in 7:00