HAM at Home - 18JULY2020

jodi@crossfita…
Friday, July 17, 2020 - 19:00

CrossFit Algiers - Home Workouts


Warm-up

Warm-up (No Measure)


3 Rounds:

:30 DB OH Hold / Side or Handstand or Plank Hold

50 Single Unders or 30 Jumping Jacks

30 Flutter Kicks

Workout

Metcon (Time)


Equipment:

For Time:

300' DB Overhead Carry

21 DB Front Squats

200' DB Overhead Carry

21 DB Front Squats

100' DB Overhead Carry

21 DB Front Squats

50' DB Overhead Carry



No Equipment:

For TIme:

2:00 Knee to Elbow in Plank

42 Jumping Lunges

2:00 Knee to Elbow in Side Plank*

42 Jumping Lunges

1:00 Shoulder Taps in Plank

42 Jumping Lunges

1:00 Plank to Post

*Switch Sides as needed

Accessory & Stretching

Metcon (No Measure)


Accessory:

5 Rounds For Quality:

10 Pistols / leg

10 V-ups



Stretching:

3 Sets:

20 Walking Hamstring Stretch Steps

:30 Alternating Upward/Downward Dog