CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
"Bulletproof Shoulders"
3 Sets:
:30 A-T-Y Drill
:30 Prone Snow Angel
:30 Banded Pull Apart
CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
3 Sets:
20 Jumping Jacks
10 Push-up to Downward Dog
10 Single Arm Side Plank T
10 Crab Walk Forward
CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
3 Rounds:
20 Alt. DB Strict Press (35/25#)
10 Heavy Glute Bridges*
*with barbell
CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
AMRAP 3:
10 Skier Jacks
10 Toe touch + Jump
5 Bootstrapper
10 Windmill Forward
CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
3 Sets:
10 Stagger Stance Good Morning Each Side
10 OH Reverse Lunges
:30 Scorpion Stretch
CrossFit Algiers - CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARMUP
5 min AMRAP:
:30 sec dead hang from pullup bar
10 Hollow Rocks
5 strict pullups or ring rows
CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
3 Rounds:
100m Jog or 1:00 High Knees in Place
20 Reverse Lunges
30 Plate Hops or Jumping Jacks
Workout
Metcon (Time)
CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
5 Sets:
:30 Two Handed Single DB Curl-to-Press
:30 Suitcase Deadlift (Right)
CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (AMRAP - Reps)
Accessory:
HAMrap 7:
Strict Toes-to-Bar*
*Every break, perform 5 single arm ring rows on each arm.
CrossFit Algiers - Home Workouts
Warm-up
Warm-up (No Measure)
AMRAP 3:
10 Alternating Spiderman Stretch
20 High Knees
10 Air Squats
20 Butt Kickers