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CrossFit Algiers, WBBC NOLA – Home Workouts

Warm-up

Warm-up (No Measure)

TABATA – 4 rounds

Movement 1 – Toe tap to object or backpack

Movement 2 – Air Squats

Movement 3 -Plank taps to object

Movement 4 – Reverse lunges

Workout

Metcon (AMRAP – Reps)

AMRAP x 14 MINUTES

4-8-12-16-20…etc

Squat Cleans (db, kb, bb, or backpack) 65/95

Reverse Lunges (db, kb, bb, or backpack)

Plank Shoulder Taps (per side)

(Score is Total Reps)

1st RD (4): 12 reps

2nd RD (8): 24 reps

3rd RD (12): 36 reps

4th RD (16): 48 reps

5th RD (20): 60 reps

6th RD (22): 72 reps

Finisher

Metcon (No Measure)

2:00 Barbell Quad Smash/Side or Couch Stretch

(No Measure)