CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
On a 5:00 Clock:
20 Alternating Hamstring Scoop Stretch
10 A-T-Y Drill
10 Leg Swings Each Leg
10 Starfish Sit-ups
--- [A T Y Demo](https://www.instagram.com/p/BnWzp0DhsQK/)
Workout
Metcon (Time)
Equipment:
For Time:
42-30-18
Burpees Over Dumbbells
21-15-9
Double DB Power Snatch
--- You want to use moderate loading on the DB's. If you can't perform at least 7 reps in a row then reduce the loading to a different set or hold a single DB with two hands.
No Equipment:
For Time:
30-20-10
Burpees
30-20-10
Jump Squats
--- Focus on keeping your heels down during the squat and jumping up as high as you can. The squats don't need to be cycled quickly.
Accessory & Stretching
Metcon (No Measure)
Accessory:
DB Option:
3 sets
10-15 DB Shrugs
10-15 DB Curls
10-15 DB Calf Raises
Bodyweight Option:
Accumulate
100 Lying Toes-to-Bar.
*Every minute on the minute perform 10 bicycle crunches
Stretching:
3 Sets:
:60 Couch Stretch Each Leg
:60 Squat Therapy Squats
:60 Standing Forward Bend