CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
3 Rounds:
100m Jog or 1:00 High Knees in Place
20 Reverse Lunges
30 Plate Hops or Jumping Jacks
Workout
Metcon (Time)
Equipment:
For Time:
1000m Run
100 Double Unders or 150 Single Unders
800m Run
100 Double Unders or 150 Single Unders
600m Run
100 Double Unders or 150 Single Unders
400m Run
100 Double Unders or 150 Single Unders
200m Run
--- [Row, Bike, Run Subs](https://www.instagram.com/p/B-j_5JSgIb4/)
--- [Alternative Cardio Subs](https://www.instagram.com/p/B-z1zLXAiHX/)
No Equipment:
For Time:
1000m Run
75 Lateral Line Hops or Jumping Jacks
800m Run
Lateral Line Hops or Jumping Jacks
600m Run
Lateral Line Hops or Jumping Jacks
400m Run
Lateral Line Hops or Jumping Jacks
200m Run
--- [Row, Bike, Run Subs](https://www.instagram.com/p/B-j_5JSgIb4/)
--- [Alternative Cardio Subs](https://www.instagram.com/p/B-z1zLXAiHX/)
--- [Row, Bike, Run Subs](https://www.instagram.com/p/B-j_5JSgIb4/)
--- [Alternative Cardio Subs](https://www.instagram.com/p/B-z1zLXAiHX/)
Accessory & Stretching
Metcon (AMRAP - Reps)
Accessory:
5 Sets:
:30 Two Handed Single DB Curl-to-Press
:30 DB Suitcase Deadlift (Right)
:30 DB Suitcase Deadlift (Left)
:30 Flutter Kicks
--- Substitute an odd object like a backpack as needed.
Stretching:
On a 5:00 Clock:
Splits Practice