HAM at Home - 17AUG20

jodi@crossfita…
Sunday, August 16, 2020 - 19:00

CrossFit Algiers - Home Workouts


Warm-up

Warm-up (No Measure)


4 Sets:

10 Windmills Forward and Backward

10 Seated Wall Slides

:30 Alternating Scorpion Stretch

10 Scap Push-ups

Workout

Metcon (Time)


For Time:

100 DB Push Press*

Every time you break perform 10 single arm DB cleans each arm.



Bodyweight:

For Time:

100 Ground to Overhead with a Backpack or Odd Object*

*Every time you break perform 10 Sit-ups and 20 Flutter Kicks. Start the workout with 10 Sit-ups and 20 Flutter Kicks.

Accessory & Stretching

Metcon (No Measure)


Accessory:

5 Sets:

10-15 DB or Odd Object Shrugs

10-15 DB or Odd Object Curl to Press

30 Alternating Knee to Elbow in Plank



Stretching:

3 Sets:

:30 [Reach Roll Lift](https://www.youtube.com/watch?v=tw0KIXcWNX0)

:30 Alternating Upward to Downward Dog

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