CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
AMRAP 5:
10 Leg Swings / Leg
10 Alternating Triangle Stretch
5 Bootstrapper
10 Arm Swings Forward
10 Scorpion Stretch
Workout
Metcon (Time)
Equipment:
3 Rounds:
10 DB Swings (Left)
10 DB Swings (Right)
30 Sit-ups
10 DB Deadlift (Left)
10 DB Deadlift (Right)
100' Double DB OH Carry
10 DB Bent Over Row (Left)
10 DB Bent Over Row (Right)
90 Double Unders
*TIME CAP = 25:00
Bodyweight:
3 Rounds:
25 Squat Jumps
50 Sit-ups
25 Burpees
50 Shoulder Taps in Plank
25 Mountain Climbers
50 Flutter Kicks
Accessory & Stretching
Metcon (No Measure)
Rest Today!
3 Sets:
:30 Windmills
:30 Scap Pull-ups*
:30 Doorway Stretch
*If you can't hang, then perform a scap shrug by reaching up as high as you can and then shrugging down.
--- [Double Armed Windmill](https://www.youtube.com/watch?v=SDC5YN5YFvs&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=48)
--- [Scap Pull-up](https://www.youtube.com/watch?v=ZZEuu5cTzHM&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=62&t=0s)
--- [Doorway Stretch](https://www.youtube.com/watch?v=NK8bJxAD_8c&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=50)