CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
3 Sets
:30 Doorway Stretch Each Arm
50' Bear Crawl Forward
50' Bear Crawl Reverse
5 Strict Burpees*
*Perform an actual push-up, no "warming" up out of the push-up.
Workout
Metcon (Time)
Equipment:
For Time:
:60 DB Power Clean & Jerk
800m Run
:60 DB Power Clean & jerk
- Rest 2:00
:60 DB Devils Press
400m Run
:60 DB Devils Press
- Rest 2:00
:60 DB Swing
200m Run
:60 DB Swing
No Equipment:
For Time:
:60 Burpees
800m Run
:60 Burpees
- Rest 2:00
:60 Air Squats
400m Run
:60 Air Squats
- Rest 2:00
:60 Sit-ups
200m Run
:60 Sit-ups
Accessory & Stretching
Metcon (No Measure)
Accessory:
3 Sets:
10 Alternating Single DB Curl-to-Press / Arm
30 DB Floor Press
*Sub backpack or object as needed for curls and floor press.
Stretching:
3 Sets:
10 A-T-Y Drill
10 Prone Snow Angel
10 Prone Tiger Walks