CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
3 Rounds:
10 Upward Dog to Downward Dog
10 Alternating Scorpion Stretch
10 Arm Circles Forward
10 Arm Circles Backward
100m Jog or :30 High Knees in Place
Workout
Metcon (AMRAP - Rounds and Reps)
Equipment:
5 Sets:
AMRAP 3:
10 Handstand Push-ups*
10 Burpees
Max Push-ups w/ time remaining.
- Rest as needed btw. sets.
*Substitute a seated DB strict press if you cannot perform handstand push-ups. If you only have light db's, then perform 20 alternating db strict press.
No Equipment:
5 Sets:
AMRAP 3:
10 Handstand Push-ups or Hand Release Push-ups
10 Burpees
Max Push-ups w/ time remaining.
- Rest as needed btw. sets.
Accessory & Stretching
Metcon (No Measure)
Accessory:
3 Sets:
:60 DB Pull Overs
:30 DB Chainsaw Rows / Arm
:60 DB Shrugs
Bodyweight Option:
3 Sets:
:60 Shoulder Taps
:30 Split Squats / Side
:60 Flutter Kicks
Stretching:
On a 5:00 Clock:
10 A-T-Y Drills
10 Reach-Roll-Lift