CrossFit Algiers, WBBC NOLA - Home Workouts
Warm-up
Warm-up (No Measure)
1 ROUND
200m Jog
25ft. Single Arm KB Front Rack Carry (Right)
25ft. Inch Worm w/Frog Jump
CrossFit Algiers, WBBC NOLA - Home Workouts
Warm-up
Warm-up (No Measure)
EMOM X 6 MINUTES
MIN 1- :50 Bike/Run/Row/Jumping Jacks
CrossFit Algiers, WBBC NOLA - Home Workouts
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Backpack Deadlifts
10 Scap Push-Ups
:30 Backpack Deadlifts)
CrossFit Algiers, WBBC NOLA - Home Workouts
Warm-up
Warm-up (No Measure)
3 ROUNDS
:30 Jump Rope or Jumping Jacks
10 Deadlifts with PVC
5 Squat Thrusts
CrossFit Algiers, WBBC NOLA - Home Workouts
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Hollow Rocks
5 Supermans
5 Up-Downs
5 Jumping Air Squats*
CrossFit Algiers, WBBC NOLA - Home Workouts
Warm-up
Warm-up (No Measure)
2:00 Easy Row/Jog/Bike
Into…
2 ROUNDS
10 Plate/Backpack Deadlifts
10 Alt. Deadbugs
CrossFit Algiers, WBBC NOLA - Home Workouts
Warm-up
Warm-up (No Measure)
TABATA (:20 ON/ :10 OFF)
1 ROUND
MVMNT 1: High Knees/Toe taps to Medicine Ball or Backpack
MVMNT 2: Hollow Rocks
CrossFit Algiers, WBBC NOLA - Home Workouts
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Cardio*
10 Alt. Samson Lunges
1:00 DB or Backpack Overhead Hold
10 Hollow Rocks + 10 Superman Rocks
CrossFit Algiers, WBBC NOLA - Home Workouts
Warm-up
Warm-up (No Measure)
2:00 of Cardio Row/Bike/Run/Jumping Jacks/Rope (Athlete’s choice)
Then …
2 ROUNDS
CrossFit Algiers, WBBC NOLA - Home Workouts
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 High Knees
:30 Butt Kickers
10 Glute Bridge-Ups (:03 pause at top)
10 KB/Backpack Sumo Deadlifts*