CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
*Perform 2 inchworm + push-up after each 30' section*
30' walk on toes
30' yd walk on toes backwards
30' walk on heels
30' walk feet turned out
30' walk feet turned in
30' lunge steps w/ arms stretched overhead
30' heel toe hamstring stretch
30' high knees
30' butt kickers
Workout
Metcon (Time)
Equipment:
5 Rounds:
Run 800m
Walk 200m (Recovery)
Run 200m
Walk 200m (Recovery)
No Equipment:
5 Rounds:
Run 800m
Walk 200m (Recovery)
Run 200m
Walk 200m (Recovery)
Accessory & Stretching
Metcon (No Measure)
Accessory:
5 Sets:
:60 DB Side Bends
:30 DB Calf Raises Each Leg
:60 DB Good Mornings
Bodyweight Option:
5 Sets:
:60 Glute Bridges
:30 Max Calf Raises Each Leg
:60 Bodyweight Good Mornings
Stretching:
On a 5:00 Clock
20 Leg Swings
20 Hamstring Scoop Stretch
20 High Knees in Place