CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
AMRAP 6:
10 Hollow Rocks
10 Push-up to Downward Dog
10 Cossack Squats (slow and controlled)
Workout
Metcon (AMRAP - Reps)
Equipment:
Max Reps:
3 Sets:
1:00 Single DB Alternating Chair or Box Step-ups
1:00 Single Arm DB Shoulder-to-Overhead (Switch every 10 reps)
1:00 Max Burpee-to-Target
1:00 Max Single Arm DB Bent Over Row (Switch every 10 reps)
- Rest 1:00 btw. sets
No Equipment:
Max Reps:
3 Sets:
1:00 Alternating Chair Step-ups or Reverse Lunge to Knee-up
1:00 Sit-ups
1:00 Max Burpee-to-Target
1:00 Plank to Post
- Rest 1:00 btw. sets
Accessory & Stretching
Metcon (No Measure)
Accessory:
5 Sets:
30 DB Good Mornings
10 DB Weighted Glute Bridges*
*If no DB sub 20 bodyweight glute bridges with :02 pause at the top.
Stretching:
3 Sets:
10 Stiff Leg Deadlift
10 Bodyweight Good Morning
10 Arms OH Lunges