CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
[Backpack Complex 1](https://www.youtube.com/watch?v=rbP5-rbancY&list=PLb25h6SbZir6LiKPR22e_VOSMO5oQK2LP)
10 Plank Pull Through
10 Leg Raises Over Backpack
10 Plank Walk Over Backpack
5 Backpack Jump Complex
Workout
Metcon (Time)
3 Rounds:
100 Double Unders
21 DB Front Squats
12 DB Row in Plank
Bodyweight:
For Time:
60 Mountain Climbers
50 Front Squats with Odd Object*
400m Run
30 Shoulder Taps
20 Burpee (no push-up)
15 V-ups
*Substitute air squats or 2x forward lunges as needed.
Accessory & Stretching
Metcon (No Measure)
Accessory:
Accumulate 60 Alternating Single Leg Deadlifts (30 reps each leg)*
Accumulate 60 Push-up + DB Single Arm DB Row (30 reps each arm)**
*Add weight as needed, we recommend using a loading that allows you to complete 10-12 rest in a row.
**If you don't have a DB or odd object to row then perform a push-up plus a reach across your body and then toward the sky with your arm. Alternate reaching arm after each push-up.
**Scale to push-ups on knees as needed. Or put you hands on a bench, table, couch, or counter top as needed.
Stretching:
1 Set:
1:00 Couch Stretch Each Leg
1:00 Hold in Bottom of Squat
1:00 Seated Toe Touch Each Leg