CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
AMRAP 7:
10 Plank Shoulder Taps (each side)
10 Box or Chair Step-ups (each side)
10 Up-Downs (no push-up burpee)
:30 Hollow Hold
Workout
Metcon (Time)
Equipment:
3 Rounds:
150m DB Front Rack Walk
15 Double DB Russian Swings
100 Double Unders
No Equipment:
3 Rounds:
2:00 Plank Hold
15 Deck Squat + Lunge Complex*
30 Skier Jacks
*1 Rep = 1 Burpee + 2 Jumping Lunges (1/side)
Accessory & Stretching
Metcon (No Measure)
Accessory:
3 Sets:
10 Hollow Rocks
10 Seated DB or Backpack Strict Press
Stretching:
3 Sets For Quality:
:30 PVC or Broomstick Pass Throughs
:30 Downward Dog
5 Thoracic Twist / side