CrossFit Algiers - CrossFit
Workout
Amanda - HAMplan (Time)
"Amanda"
9-7-5
Muscle Ups
Squat Snatch (135/95#)
Level 2:
12-10-8
Muscle-up transition from floor
CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
3 Rounds:
10 Step-back Lunges (total)
15 Arm Circles Forward
15 Arm Circles Backward
CrossFit Algiers - CrossFit
Workout
Reef Shark (Time)
Rx'D:
For Time:
40-30-20-10
Toes-to-Bar
Burpee Broad Jump (Jump 2' forward)
Level 2:
For Time:
CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
AMRAP 7:
10 Sumo Stance Good Mornings
20 Single Leg Alt. V-up
30 Plate Hops or Jumping Jacks
Workout
Metcon (Time)
CrossFit Algiers - CrossFit
Workout
Salmon Shark (AMRAP - Rounds and Reps)
Rx'D:
AMRAP 15:
10 Eccentric Ring Flye + Pushup
20 DB Lunge Thrusters* (35/20#)
30 Russian Twist with Single DB
CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
AMRAP 6:
10 Hollow Rocks
10 Push-up to Downward Dog
10 Cossack Squats (slow and controlled)
Workout
Metcon (No Measure)
CrossFit Algiers - CrossFit
Workout
Mako Shark (Time)
Rx'D:
For Time:
50 KB Swings (70/50)*
500/400m Row
50 KB Sumo Deadlift High Pulls
400m Run
CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
:30 of Each:
High-Knee Karaoke
Over the Hurdle
Knee to Chest
Figure Four and Lunge
Torso Twist
Toe Touch
CrossFit Algiers - CrossFit
Workout
Cindy - HAMplan (AMRAP - Rounds and Reps)
"Cindy"
20min. AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Level 2:
"Cindy"
CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
Full Body Complex
AMRAP 6:
10 Skier Jacks
10 Toe touch + Jump
5 Bootstrapper
10 Windmill Forward