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Team Series 18.4

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Warm-up

Warm-up (No Measure)

SKILLZ

3 Minutes of Double Unders

Mobility

5:00 Mobility

1:00 Minute per exercise

Hurdle Stretch (30 sec per leg)

Supine Bridge

Spider-Man lunge & Hold(30 secs each side)

Side lunge &Hold(30 secs each side)

Samson Stretch (30 secs each side)

Metcon (Time)

5 RFT

50 Double Unders (each)

50 foot synchronized Overhead Dumbell Lunges(50/35)

20:00 Time Cap

Scaling:

100 Singles