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 (Time)
Equipment:
For Time:
27 DB Front Squat*
15 Burpee Over DB
9 Single Arm DB Power Clean (Left)
9 Single Arm DB Power Clean (Right)
21 DB Front Squat
15 Burpee Over DB
9 Single Arm DB Power Clean (Left)
9 Single Arm DB Power Clean (Right)
15 DB Front Squat
15 Burpee Over DB
9 Single Arm DB Power Clean (Left)
9 Single Arm DB Power Clean (Right)
*Use a moderate weight DB. Ideally you can use a weight that forces you to break up each set of Front squat 1-2 times.
No Equipment:
For Time:
27 Air Squat + Lunge Left + Lunge Right
27 Burpees
:60 Glute Bridge Hold
27 Air Squat + Lunge Left + Lunge Right
27 Burpees
:60 Glute Bridge Hold
27 Air Squat + Lunge Left + Lunge Right
27 Burpees
:60 Glute Bridge Hold
Accessory & Stretching
Metcon (AMRAP - Rounds and Reps)
Accessory:
AMRAP 7:
15 Seated Leg Lifts
30 Alternating Single Leg Seated Leg Lifts
15 Knee to Elbow in Side Plank Each Side
Stretching:
2 Sets:
30 Arm Circles
:60 A-T-Y Drill
:60 Wall Slides
:60 Prone Snow Angel Drill
:60 Tiger Walks