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CrossFit Algiers, WBBC NOLA – Home Workouts

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 jumping jacks

10 DB (or Backpack) Deadlift

5 Plank to down dog (drive head through arms, heels to ground)

10 DB (or Backpack) Strict Press

Workout

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
8:00 hard cap

Workout – HOME

Metcon (No Measure)

3 SETS

20 Glute Bridges

20 Hollow Rocks

-Rest as needed b/t sets-

Metcon (Time)

FOR TIME

“Backpack Jumping Grace”

60 Backpack Clean & Jerks*

*Every minute on the minute, including 3-2-1 GO, perform 20 Double-Unders or 40 Single-Unders

(Score is Time, 16:00 hard cap)