CrossFit Algiers - CrossFit

Accessory & Stretching

Metcon (No Measure)

Accessory:

100 Band Pull Apart

100 Band Hammer Curl

100 Band Tricep Extension

100 Band Face Pulls

CrossFit Algiers - Home Workouts

Warm-up

Warm-up (No Measure)

3 Sets

:30 Doorway Stretch Each Arm

50' Bear Crawl Forward

50' Bear Crawl Reverse

5 Strict Burpees*

CrossFit Algiers - CrossFit

Accessory & Stretching

Metcon (No Measure)

Accessory:

40-30-20-10

Superman Arch Rock

20-15-10-5

Pike-ups on Rower



Stretching:

CrossFit Algiers - Home Workouts

Warm-up

Warm-up (No Measure)

3 Rounds:

100m Jog or :30 High Knees in Place

:30 Dead Hang from Pull-up Bar or Plank Hold

CrossFit Algiers - CrossFit

Accessory & Stretching

Metcon (No Measure)

Accessory:

On a 5:00 Clock:

20 Dumbbell Side Bends

40 Banded March In Place



Stretching:

CrossFit Algiers - Home Workouts

Warm-up

Warm-up (No Measure)

3 Sets:

20 Alternating Hamstring Scoop Stretch

20 Alternating Standing Figure Four Leg Stretch

CrossFit Algiers - CrossFit

Accessory & Stretching

Metcon (No Measure)

Accessory:

Accumulate:

100 Weighted Sit-ups

100 DB Side Bends / Side



Stretching:

2 Sets:

CrossFit Algiers - Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP 7:

10 Alternating Knee Hug to Chest

10 Inchworms No Push-up

10 Alternating Bird Dogs

CrossFit Algiers - CrossFit

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

12 Single DB Tempo Curls*

24 DB Pullovers

12 DB Flys

*Fast up, slow negative.

CrossFit Algiers - Home Workouts

Warm-up

Warm-up (No Measure)

100 Single Unders or 75 Jumping Jacks

:60 March in Place or High Knees

50 Single Unders or 30 Jumping Jacks

:30 March in Place or High Knees