CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
3 Sets:
10 Shoulder Tap in Plank Position
5 Inchworm No Push-up
5 Downward Dog to Upward Dog
5 Upward Dog Press-ups
10 Scorpion Stretch
Workout
Metcon (Time)
Equipment:
For Time:
30-20-10
DB Hang Squat Clean
15-10-5
Burpees Over DB
*Every minute on the minute perform 5 Hand Release Push-ups
No Equipment:
For Time:
30-20-10
Vertical Hops
Squats
15-10-5
Push-Up Walk Over Object
Accessory & Stretching
Metcon (No Measure)
Accessory:
Choose One:
Dumbbell:
3 Sets:
10 Heavy Supinated DB Rows
30 Light DB Front Raises
30 Light Reverse DB Flys
OR
Bodyweight:
3:00 Odd Object Bent Over Rows
3:00 Odd Object Curls*
* [Make A Backpack Weight](https://www.instagram.com/p/B-fqg8GnQFY/)
Stretching:
1:00 Couch Stretch / Side
1:00 Alternating Triangle Pose
1:00 Pigeon Stretch