CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
4 Rounds
20 Walking Hamstring Scoop Stretch
20' Bear Crawl*
10 Toe Touch + Jump
*Keep arms and legs as straight as possible.
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:
30 Lateral Jump Over DB
30' Handstand Walk*
*Modify Handstand Walk to:
--- 2 Wall Walks
--- 100' Bear Crawl
--- 50 Shoulder Taps
Bodyweight:
AMRAP 10:
20 Up Downs
100' Bear Crawl
Accessory & Stretching
Metcon (No Measure)
Accessory:
4 Sets
:20 Seated Leg Raise + Hold
:10 Rest
:20 Flutter Kicks
:10 Rest
:20 Penguin Crunches*
*Lay on back with knees bent and feet on floor, alternate left hand reaches to left foot then right hand reaches to right foot.
Stretching:
4 Sets:
10 Alternating Overhead Reach
:30 Calf Stretch Each Leg
:30 Standing Tricep Stretch Each Arm*
:30 Standing Quad Stretch**
*Pull arm behind head and hold at the elbow while standing tall.
**Stand and pull one heel to your butt cheek.