CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
"Modified Hinshaw Warm-up"
2x through
*Perform 2 inchworm + push-up after each 30' section*
30' walk on toes
30' yd walk on toes backwards
30' walk on heels
30' walk feet turned out
30' walk feet turned in
30' lunge steps w/ arms stretched overhead
30' heel toe hamstring stretch
30' high knees
30' butt kickers
Workout
Metcon (Time)
Equipment:
For Time:
800m Run
80 Jumps Over DB
600m Run
60 Jumps Over DB
400m Run
40 Jumps Over DB
200m Run
20 Jumps Over DB*
• Turn the DB straight up to increase the height of jump.
No Equipment:
For Time:
800m Run
40 Up-Downs
600m Run
30 Up-Downs
400m Run
20 Up-Downs
200m Run
10 Up-Downs
Accessory & Stretching
Metcon (No Measure)
ACCESSORY:
AMRAP 6:
Max Strict Pull-ups or DB Bent Over Rows.
--- Use a backpack for bent over rows if no equipment.
STRETCHING:
5 Sets:
10 Leg Swings / Leg
:30 Calf Stretch / Leg
20 High Knees in Place