CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
3 Sets:
10 Double Knee Tuck in Plank
10 Alternating Scorpion Stretch
10 Arm Circles (Forward)
10 Arm Circles (Backward)
100m Jog or :30 High Knees in Place
Bodyweight Option
Metcon (Time)
For Time:
120 High Knees in Place
30 Pike Push-ups
80 High Knees in Place
3:00 Plank Hold
40 High Knees in Place
30 Pike Push-ups
Equipment Option
Metcon (Time)
For Time:
1200m Run
20 DB Strict Press
800m Run
30 DB Floor Press
400m Run
40 DB Push Press
Accessory
Metcon (No Measure)
5 Sets:
1:00 DB Side Bends
:30 DB Calf Raises / Leg
1:00 DB Good Mornings
Bodyweight Option:
5 Sets:
1:00 Glute Bridges
:30 Max Calf Raises / Leg
1:00 Bodyweight Good Mornings
Stretching
Metcon (No Measure)
On a 5:00 Clock:
20 Leg Swings / Leg
20 Hamstring Scoop Stretch
20 High Knees in Place
Movement Demo:
- Hamstring Scoop Stretch |
https://youtu.be/EcFolUPu9Ec