CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
5 Sets:
:30 Leg Swings Each Leg
:30 Standing Forward Bend
:30 Couch Stretch Each Leg
10 Up Downs
Workout
Metcon (AMRAP - Rounds and Reps)
Equipment:
AMRAP 15:
5 DB Squat Cleans
10 Alternating DB Front Rack Lunges
10 Double DB Swings
200m Run
--- Double DB swings travel to just above shoulder height. If your weights are too heavy to maintain large sets of 7+ reps without breaking, then use two hands on a single DB.
--- [Alternative Cardio Subs](https://www.instagram.com/p/B-z1zLXAiHX/)
No Equipment:
AMRAP 15:
10 Alternating Forward Lunges
10 Alternating Reverse Lunges
10 Alternating Side Lunges
30 V-ups
200m Run.
--- Substitute tuck-ups or sit-ups in place of the v-ups.
--- [Alternative Cardio Subs](https://www.instagram.com/p/B-z1zLXAiHX/)
Accessory & Stretching
Metcon (No Measure)
Accessory:
DB Option:
Accumulate
50 DB Curls Each Arm
50 DB Bent Over Row Each Arm
Bodyweight Option:
Accumulate
100 Odd Object Curls Each Arm
100 Odd Object Bent Over Row Each Arm
--- Loading should feel light to moderate and should allow for large sets.
Stretching:
3 Sets:
:30 Standing Hamstring Stretch
:30 Standing Snow Angel Stretch
:30 Doorway Stretch (each arm)
--- [Standing Snow Angel](https://www.youtube.com/watch?v=3cUPsMm4QD4&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=42)
--- [Doorway Stretch](https://www.youtube.com/watch?v=NK8bJxAD_8c&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=50)