CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
AMRAP 3:
10 Alternating Spiderman Stretch
20 High Knees
10 Air Squats
20 Butt Kickers
10 Soldiers Kicks
Workout
Metcon (AMRAP - Rounds and Reps)
Equipment:
2 Sets:
AMRAP 8:
10 DB Squats
10 Single Leg Squats Each Leg
20 DB Power Cleans
- Rest 2:00 btw. Amraps.
*Amraps restart each set.
No Equipment:
2 Sets:
AMRAP 8:
20 Jumping Squats
10 Reverse Lunges Each Leg
10 Burpees for Height*
- Rest 2:00 btw. Amraps.
*Jump as high as you can on each burpee. If you have a target then jump to it.
Metcon (AMRAP - Rounds and Reps)
Equipment:
2 Sets:
AMRAP 8:
10 DB Squats
10 Single Leg Squats Each Leg
20 DB Power Cleans
- Rest 2:00 btw. Amraps.
*Amraps restart each set.
No Equipment:
2 Sets:
AMRAP 8:
20 Jumping Squats
10 Reverse Lunges Each Leg
10 Burpees for Height*
- Rest 2:00 btw. Amraps.
*Jump as high as you can on each burpee. If you have a target then jump to it.
Accessory & Stretching
Metcon (No Measure)
Accessory:
5 Sets:
30 DB or Bodyweight Good Morning
10 Weighted Glute Bridges or 20 Bodyweight
:30 DB Row or :30 Plank Hold
Stretching:
3 Sets:
10 Stiff Leg Deadlift
10 Good Morning
10 OH Lunges*
*Use PVC or Broomstick if possible.