CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
AMRAP 6:
15 Jumping Jacks
30 Hamstring Scoop Stretch
15 Upward to Downward Dog
30 Flutter Kicks
Bodyweight Option
Metcon (Time)
For Time:
20-16-12-8-4
Inchworms
V-ups
Arch-ups
Equipment Option
Metcon (Time)
For Time:
20-16-12-8-4
DB Power Clean
10-8-6-4-2
DB Floor Slides / Arm
- Use 2 DBs on the power cleans
Accessory
Metcon (No Measure)
4 Sets:
:30 Two-handed DB Curls
:30 DB Swings
:30 DB Shoulder Shrugs
- Rest 1:00 between sets
- If needed, replace the DB with an loaded backpack
Stretching
Metcon (No Measure)
2 Sets:
:60 Sit and Reach
:60 Alternating Triangle Pose
Movement Demos:
- Triangle Pose | https://youtu.be/_nJLmFNwJ_E
- Sit and Reach Straddle |
https://youtu.be/57YjgGV5qOI