CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
AMRAP 10:
20 Jumping Jacks
10 Spiderman Stretch (each leg)
20 Jumping Lunges
10 Sit-ups
20 High Knees in place
10 Shoulder Touches (From plank or try elevating your feet to increase difficulty)
Workout
Metcon (Time)
Equipment:
For Time:
20 Up Downs
20 Lying Knees-to-Elbow
20 Shoulder Touches in Handstand*
40 Lying Toes to DB
20 Up Downs
60 Alternating Single Leg V-ups
20 Shoulder Touches in Handstand*
80 Sit-ups
*Modify to 40 shoulder taps in a rigid plank if necessary.
--- 20:00 Time Cap
No Equipment:
For Time:
20 Up Downs
20 Lying Knees-to-Elbow
20 Shoulder Touches in Handstand*
40 Lying Toes-to-Bar
20 Up Downs
60 Alternating Single Leg V-ups
20 Shoulder Touches in Handstand*
80 Sit-ups
*Modify to 40 shoulder taps in a rigid plank if necessary.
--- 20:00 Time Cap
Accessory & Stretching
Metcon (No Measure)
Accessory:
3 Sets:
10 DB Glute Bridges or 20 Bodyweight Glute Bridges
10 DB Stiff Leg Deadlifts* or 20 Bodyweight Stiff Leg Deadlifts
*Increase loading as long as you can stay unbroken.
Stretching:
3 Sets:
:30 Doorway Stretch
:30 A-T-Y Drill
:30 Downward Dog