CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
AMRAP 7:
10 Bootstrappers
100' Bear Crawl
100m Jog or :30 High Knees in Place
Bodyweight Option
Metcon (AMRAP - Rounds and Reps)
EMOM 5:
:30 Jumping Squats
- Rest 5:00
AMRAP 10:
6 Burpees
12 Deck Squats
18 Lateral Line Hops
Equipment Option
Metcon (AMRAP - Rounds and Reps)
EMOM 5:
:30 DB Thrusters
- Rest 5:00
AMRAP 10:
3 Single DB Hang Power Clean & Jerks / Side
6 Alternating Single DB Overhead Lunges
12 Burpees Over DB
- Use 2 DBs on the thrusters
Accessory
Metcon (No Measure)
8 Rounds For Reps:
:20 Max Hollow Rocks
:10 Rest
Stretching
Metcon (No Measure)
3 Sets:
:30 Doorway Stretch / Side
10 Slow Wall Squat
:30 Couch Stretch / Leg
Movement Demo:
- Doorway Stretch |
https://youtu.be/NK8bJxAD_8c