CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
3 Sets:
30 [Shoulder Taps](https://www.youtube.com/watch?v=tDVuj7rM9xk&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=61)
10 [Push-up to Downward Dog](https://www.youtube.com/watch?v=vb3mP3J_yvM&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=65)
30 [High Knees in Place](https://www.youtube.com/watch?v=cUmfCd-Hznk&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=19)
Workout
Metcon (Time)
3 Rounds:
200m Run
25 DB Floor Press
Rest 5:00
3 Rounds:
200m Run
25 Hand-Release Push-up
*Single arm Floor Presses are fine. In that case perform 25 each arm. Or if your db is too heavy for single arm, hold the db with 2 hands and perform 30 Floor Press Reps.
[Floor Press Demo](https://www.youtube.com/watch?v=BcayAb2IPY0&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=53)
Bodyweight:
3 Rounds:
200m Run
25 Plank-to-Post
Rest 5:00
3 Rounds:
200m Run
25 Hand-Release Push-ups
Accessory & Stretching
Metcon (No Measure)
Accessory:
3 Sets:
15 DB Hang Muscle Clean Each Arm
10 Staggered Stance DB Good Morning Each Leg
No Equipment Option:
3 Sets:
10 Jumps for Height
20 Staggered Stance Good Morning Each Leg
Stretching:
3 Sets:
:30 Alternating Scorpion Stretch
:30 Lying Face Down Snow Angel (No weight)*
*[Standing Snow Angel Demo](https://www.youtube.com/watch?v=3cUPsMm4QD4&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=43)