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Thursday

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CrossFit Algiers, WBBC NOLA - Home WorkoutsWarm-upWarm-up (No Measure)2 ROUNDS :30 High Knees :30 Butt Kickers 10 Glute Bridge-Ups (:03 pause at top) 10 KB/Backpack Sumo Deadlifts* 10 Upright KB/Backpack High PullsWorkoutMetcon (Time)5 ROUNDS FOR TIME* 10 KB, DB or Backpack Sumo Deadlift High Pulls 15 Russian Kettlebell, DB or…

Wednesday

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CrossFit Algiers, WBBC NOLA - Home WorkoutsWarm-upWarm-up (No Measure)1:00 Jump Rope or Jumping Jacks Into … 3 ROUNDS 10 Toe Touch + Air Squat 5 Strict Non-Dynamic Burpees* 10 Russian TwistsSkill instructionMetcon (No Measure)EMOM x 5 MINUTES 3 deadlifts + 3 cleans + 3 shoulder press (No Measure)Workout - HOMEMetcon…

Monday

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CrossFit Algiers, WBBC NOLA - Home WorkoutsWarm-upWarm-up (No Measure)AMRAP X 5 MINUTES 100m Run* 5 Push-Up to Pike (Down Dog) 15 Sit Ups 20 Alt. LungesWorkout - HOMEMetcon (2 Rounds for reps)AMRAP x 6 MINUTES 6 Burpees 8 Push-Ups 10 Air Squats -Rest 2:00- Repeat! (Score is Rounds + Reps)Optional…

Sunday

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CrossFit Algiers, WBBC NOLA - Home WorkoutsWarm-upWarm-up (No Measure)200m Jog then … 1-2 ROUNDS 5 Scap Push-Ups + 5 Push-Ups 10 Alt. Reverse Lunges 5/5 DB (or Backpack) Bent Over Row 25ft. Crab Walk Feet First 25ft. Crab Walk Hands FirstWorkoutMetcon (No Measure)AMRAP x 20 MINUTES FOR QUALITY 200m Run…

Friday

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CrossFit Algiers, WBBC NOLA - Home WorkoutsWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES :30 Bike/Run/Row/Mountain Climbers 5 Plank to Down Dog + 5 Scap Push-Ups :20 Hollow HoldWorkout - HOMEMetcon (AMRAP - Reps)EMOM x 15 MINUTES MIN 1 - :50 Row/Bike/Run/Jump Rope MIN 2 - Max Push-Ups MIN 3 - Max…

Wednesday

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CrossFit Algiers, WBBC NOLA - Home WorkoutsWarm-upWarm-up (No Measure)2 ROUNDS 1 min of jump rope/jumping jacks 5/5 KB (or DB) Arnold Press* 10 Alt. Cossack Squats *Can sub Backpack Strict PressExtended Warm-upWorkoutMetcon (Time)For Time 14-12-10-8-6-4-2 Tuck Jumps or Box Jump Overs/ Box Step Overs Ground to Overhead (bb/db/kb/backpack) Burpees (Score…

Tuesday

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CrossFit Algiers, WBBC NOLA - Home WorkoutsWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 5 Up-Downs 30’ Backpack Front Rack Walking LungeWorkoutWorkout - HOMEMetcon (AMRAP - Rounds and Reps)AMRAP x 18 MINUTES 6/6 Backpack Front Rack Lunges* 12 Lateral Burpees over Backpack 100' Backpack Overhead Carry or 1:00 Backpack Gun Hold *Perform…