CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
AMRAP 7:
10 Alternating Knee Hug to Chest
10 Inchworms No Push-up
10 Alternating Bird Dogs
10 Alternating Arm and Leg Lift in Plank
:30 Run in Place
Workout
Metcon (Time)
Equipment:
For Time:
20-16-12-8-4
DB Push Press
Knees-To-Elbows
After each set perform:
150' Shuttle Run*
10'-20'-30'-40'-50'
--- 150' Shuttle Run: 10'-20'-30'-40'-50'
No Equipment:
For Time:
10-8-6-4-2
Push-ups
20-16-12-8-4
V-ups
After each set perform:
150' Shuttle Run
--- Substitute handstand or pike push-ups as needed for push-ups.
--- 150' Shuttle Run: 10'-20'-30'-40'-50'
Accessory & Stretching
Metcon (Time)
Accessory:
DB Option:
Accumulate:
100 Weighted Sit-ups
100 DB Side Bends / Side
Bodyweight Option
50 Slow Sit-ups
50 Knees to Elbows in Side Plank Each Side
Stretching:
2 Sets:
:30 Elbow to Instep on Box / Side
:30 Pigeon Stretch on Box / Side
:30 Hamstring Stretch on Box / Side
:30 Couch Stretch / Side