CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
:90 Jog Out
&
:90 Jog Back
(3:00 total)
-Into-
3 Rounds:
:30 Handstand Hold or Plank Hold
10 Lunge Elbow to the Floor
Workout
Metcon (Time)
Equipment:
For Time:
1200m Run
50 DB Bent Over Rows*
800m Run
50 DB Curls*
400m Run
50 DB Strict Press*
200m Run
*Use a single DB*
No Equipment:
20:00 Clock:
1200m Run
50 Alternating Single Leg Deadlifts
10 Reps 1 Burpee + 10 Mountain Climbers
50 Push-ups
50 Alternating Lateral Lunges
*If you finish all the assigned work then you are done, otherwise your workout ends at 20:00.
Accessory & Stretching
Metcon (No Measure)
Accessory:
2-3 Sets:
:60 Side Plank (L/R)
:60 Plank
:60 Flutter Kicks
:60 Push-ups
Stretching:
3 Sets:
20 Windmills Forward & Backward
20 Leg Swings / Leg
:30 Calf Stretch / Leg
:30 Doorway Stretch / Leg