HAM at Home - 21AUG20

jodi@crossfita…
Thursday, August 20, 2020 - 19:00

CrossFit Algiers - Home Workouts


Warm-up

Warm-up (No Measure)


4 Rounds

20 Walking Hamstring Scoop Stretch

20' Bear Crawl*

10 Toe Touch + Jump

*Keep arms and legs as straight as possible.

Workout

Metcon (AMRAP - Rounds and Reps)


AMRAP 10:

30 Lateral Jump Over DB

30' Handstand Walk*

*Modify Handstand Walk to:

--- 2 Wall Walks

--- 100' Bear Crawl

--- 50 Shoulder Taps



Bodyweight:

AMRAP 10:

20 Up Downs

100' Bear Crawl

Accessory & Stretching

Metcon (No Measure)


Accessory:

4 Sets

:20 Seated Leg Raise + Hold

:10 Rest

:20 Flutter Kicks

:10 Rest

:20 Penguin Crunches*

*Lay on back with knees bent and feet on floor, alternate left hand reaches to left foot then right hand reaches to right foot.



Stretching:

4 Sets:

10 Alternating Overhead Reach

:30 Calf Stretch Each Leg

:30 Standing Tricep Stretch Each Arm*

:30 Standing Quad Stretch**

*Pull arm behind head and hold at the elbow while standing tall.

**Stand and pull one heel to your butt cheek.

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