CrossFit Algiers, WBBC NOLA - Home Workouts
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP:
5:00 of Cardio or Play 3-5 rounds of "Rowling"
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES
CrossFit Algiers, WBBC NOLA - Home Workouts
Warm-up
Warm-up (No Measure)
AMRAP X 6 MINUTES
200m Jog
5/5 KB (or Backpack) Russian KBS
8 KB (or Backpack) Alt. Lunges (goblet hold)
CrossFit Algiers, WBBC NOLA - Home Workouts
Warm-up
Warm-up (No Measure)
2 ROUNDS
30 jumping jacks
10 DB (or Backpack) Deadlift
5 Plank to down dog (drive head through arms, heels to ground)
CrossFit Algiers, WBBC NOLA - Home Workouts
Warm-up
Warm-up (No Measure)
2 ROUNDS
30 Jumping Jacks
10 BB/DB bentover rows or Backpack High Pulls
20 Alt. Lunges
10 BB/DB Strict Press
CrossFit Algiers, WBBC NOLA - Home Workouts
Warm-up
Warm-up (No Measure)
TABATA - 4 rounds
Movement 1 - Toe tap to object or backpack
Movement 2 - Air Squats
Movement 3 -Plank taps to object
CrossFit Algiers, WBBC NOLA - CrossFit
Warm-up
Warm-up (No Measure)
TABATA - 4 rounds
Movement 1 - Toe tap to object or backpack
Movement 2 - Air Squats
Movement 3 -Plank taps to object
CrossFit Algiers, WBBC NOLA - Home Workouts
Warm-up
Warm-up (No Measure)
3 Rounds
Run 1:00
:30 Hollow Hold -> Hollow Rocks -> Tuck ups
6 Pushups -> Up/downs -> Burpees
CrossFit Algiers, WBBC NOLA - Home Workouts
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Row/Run/Bike
10 Glute Bridge-Ups → 5/5 Single Leg Bridge Ups
8 KB/BP Deadlifts
CrossFit Algiers, WBBC NOLA - CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Row/Run/Bike
10 Glute Bridge-Ups → 5/5 Single Leg Bridge Ups
8 KB/BP Deadlifts
CrossFit Algiers, WBBC NOLA - Home Workouts
Warm-up
Warm-up (No Measure)
1:00 Run/Bike/Row/Up-Downs
10 Slam Ball (or Backpack) Deadlifts
:20 Hollow Hold
10 Air squats w/:02 pause in bottom