CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
On a 5:00 Clock
10 Windmills Forward
10 Windmills Backward
10 Arm Swings Front to Back
10 Alternating Triangle Pose Stretch
Workout
Metcon (Time)
Equipment:
5 Rounds:
9 DB Strict Press (9 Each Arm)
16 DB Renegade Row (8 Each Arm)
23 Push-ups on DBs
--- The goal for this workout isn't speed, instead rest as needed to achieve larger sets. This is a strength focus DB workout.
No Equipment:
5 Rounds:
:30 Plank Hold
20 Knees to Elbow in Side Plank
20 Push-ups
--- To increase difficulty perform a pike or handstand hold in place of the plank hold and you may perform a 15 pike push-up or 10 strict handstand push-up in place of the push-ups.
Accessory & Stretching
Metcon (No Measure)
Accessory:
Accumulate:
100 Superman Arch-ups
Stretching:
3 Rounds:
:30 Banded Shoulder Stretch (each arm)
:30 Push-up to Down Dog
:30 Windmills Forward