CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
AMRAP 10:
20 Lateral Jumps over line
10 Air Squats
20 Jumps forwards and backwards over line
20 Sit-ups
20 Toe touch to jump
10 Alt. Spiderman Stretch
Workout
Metcon (Time)
Equipment:
For Time:
100 DB Facing Burpees
25 Single Arm OH Squat Left
25 Single Arm OH Squat Right*
*Substitute Single Arm OH Walking Lunge as needed.
No Equipment:
For Time:
100 Burpees*
*Every minute on the minute perform 12 reverse Lunges.
--- Time Cap 15:00.
Accessory & Stretching
Metcon (No Measure)
Accessory:
5 Sets
:40 Light DB Bent Over Row
:20 Hold DB Top of Row
:60 Rest
--- Substitute a band backpack or other "light weight".
Stretching:
3 Sets:
:30 Couch Stretch (each leg)
:30 Dive Bomber Push-ups
:30 Wall Slides