HAM at Home - 11AUG20

jodi@crossfita…
Monday, August 10, 2020 - 19:00

CrossFit Algiers - Home Workouts


Warm-up

Warm-up (No Measure)


3 Rounds:

10 Step-back Lunges (total)

15 Arm Circles Forward

15 Arm Circles Backward

20 Flutter Kicks (total)

Workout

Metcon (AMRAP - Rounds and Reps)


Equipment:

AMRAP 12:

10 DB Single Arm Rows Each Arm in Push-up Position

20 Hang DB Power Clean & Jerk

20 DB OH Lunge



No Equipment:

AMRAP 12:

10 Inchworm + Push-up

30 Overhead Lunge*

60 Flutter Kicks

*Hold both arms overhead

Accessory & Stretching

Metcon (No Measure)


Accessory:

AMRAP 7

10 DB or Object Weighted Sit-ups

10 DB or Object Side Bends / Side



Stretching:

EMOM 7:

7 Overhead Squat Therapy Squats*

*Squat to a ball while facing a wall. 2 seconds down and then 2 seconds up. Use a broomstick or mop as a PVC pipe.