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11.HAM 2.0

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CrossFit Algiers – CrossFit

Workout

11.HAM 2.0 (AMRAP – Rounds and Reps)

Rx’D:

AMRAP 10:

30 Double Unders

15 KB Swings (70/53#)
Level 2:

AMRAP 10:

20 Double Unders

15 KB Swings (53/35#)

Level 1:

AMRAP 10:

50 Single Unders

15 KB Swings (25/15#)

Accessory & Stretching

Metcon (No Measure)

Accessory:

5 Sets:

10 Bent Over Row + :30 Isometric Hold on last rep

20 Weighted Glute Bridges

Stretching:

3 Sets:

:30 Calf Stretch / side

:30 Foam Roll Lower Back

:30 Foam Roll Quads

Extra Work

Extra Work – Week of 07SEP20 (Time)

Midline 1: Tuesday

5 Rounds:

100′ Double KB Front Rack Carry (53/35#)

10 Hanging Straight Leg Raises

1:00 Plank Hold

Midline 2: Saturday

4 Sets:

15 Weighted Hip Bridges

20 Weighted Hip Extension

10 Heavy Russian Kettlebell Swing

Skill: Wednesday

For Quality:

EMOM 10:

:20 Max Ring or Bar Muscle-ups

:40 Rest

Engine: Friday

10 Rounds:

Every 3:00

250/200m Row

10 Lateral Burpees Over Rower