CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
:30 of Each:
High-Knee Karaoke
Over the Hurdle
Knee to Chest
Figure Four and Lunge
Torso Twist
Toe Touch
CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
Accumulate 100 Sit-ups.
Every at the top of every minute, including the start, perform 15 Hollow Rocks.
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
CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
3 Sets:
10 Barbell Curls (heavy)
:30 Max Banded Curls
then...
CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
On a 7:00 Clock:
5 Ring Dips
10 Bent Over Row
Stretching:
3 Sets:
CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
2 Sets:
20 Leg Swings / Side
:60 Head to Knee / Leg
20 Walking Good Mornings
CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
1:00 Marching In Place or High Knees
10 Step Back Lunges
Workout
Metcon (AMRAP - Reps)
Equipment:
EMOM 24:
CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
3-5 Sets:
10 DB Bent Over Row / Arm
15 Pike-ups on Rower
10 DB Pullover
CrossFit Algiers - CrossFit
Accessory & Stretching
Workout
Extra Work
Deck of Cards (No Measure)
Spades: Sit ups
Diamonds: Squats
Clubs: Push ups
Hearts: Burpees
CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
AMRAP 10:
20 Jumping Jacks
10 Spiderman Stretch (each leg)
20 Jumping Lunges
10 Sit-ups
20 High Knees in place