CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
:30 of Each:
High-Knee Karaoke
Over the Hurdle
Knee to Chest
Figure Four and Lunge
Torso Twist
Toe Touch
High Knees
Butt Kickers
Straight Leg Run
Side Shuffle
Side Shuffle Jumping Jack
[Warm-up Demos](https://www.youtube.com/watch?v=VW42KKmjEZY)
Workout
Metcon (AMRAP - Rounds and Reps)
Equipment:
AMRAP 15:
400m Run
21 Single Arm DB Swings*
12 Alternating DB Rows in Plank
*Alternate arms as needed. Use a moderate weight.
*See our substitution guides as needed.
--- [Row, Bike, Run Subs](https://www.instagram.com/p/B-j_5JSgIb4/)
--- [Alternative Cardio Subs](https://www.instagram.com/p/B-z1zLXAiHX/)
No Equipment:
AMRAP 15:
400m Run
10 Up-Downs
10 Alternating Reverse Lunges
21 Sit-ups
Accessory & Stretching
Metcon (No Measure)
Accessory:
DB Option:
3 Sets:
15 DB Good Mornings
20 DB Single Leg Deadlifts (10 Each Leg)
30 DB Weighted Sit-ups*
*Good mornings and single leg deadlift performed at 2020 Tempo. :02 down, :00 pause at bottom, :02 up, :00 pause at top.
Bodyweight Option:
3 Sets:
10 Staggered Stance Good Mornings Left
10 Staggered Stance Good Mornings Right
20 Alternating Curtsey Squat
*Good mornings and curtsey squat performed at 2020 Tempo. :02 down, :00 pause at bottom, :02 up,:00 pause at top.
Stretching:
3 Sets:
10 Leg Swings (Left)
10 Leg Swings (Right)
:30 Calf Stretch / Leg
:30 Calf Stretch / Leg