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
20 Flutter Kicks (total)
Workout
Metcon (AMRAP - Rounds and Reps)
Equipment:
AMRAP 12:
10 DB Single Arm Rows Each Arm in Push-up Position
20 Hang DB Power Clean & Jerk
20 DB OH Lunge
No Equipment:
AMRAP 12:
10 Inchworm + Push-up
30 Overhead Lunge*
60 Flutter Kicks
*Hold both arms overhead
Accessory & Stretching
Metcon (No Measure)
Accessory:
AMRAP 7
10 DB or Object Weighted Sit-ups
10 DB or Object Side Bends / Side
Stretching:
EMOM 7:
7 Overhead Squat Therapy Squats*
*Squat to a ball while facing a wall. 2 seconds down and then 2 seconds up. Use a broomstick or mop as a PVC pipe.