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HAM at Home – 22AUG20

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CrossFit Algiers - Home WorkoutsWarm-upWarm-up (No Measure)3 Rounds 20 [Windmills](https://www.youtube.com/watch?v=SDC5YN5YFvs&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=49) 20 Leg Swings Each Leg 10 Good Mornings 5 Wall Squats 5 Inchworm NO Push-ups.WorkoutMetcon (Time)For Time: "Bert" 50 Burpees 400m Run 100 Push-Ups 400m Run 150 Walking Lunges 400m Run 200 Air Squats 400m Run 150 Walking Lunges 400m…

Rocky Road

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CrossFit Algiers - CrossFitWorkoutRocky Road (AMRAP - Rounds and Reps)Rx'D: 10min. AMRAP: 10 Box Jump 30/24" 30ft. Handstand WalkLevel 2: 10min. AMRAP: 10 Box Jump 24/20" :30 HS hold Level 1: 10min. AMRAP: 10 Box step up 20/14" 60ft. bear crawlAccessory & StretchingMetcon (No Measure)Accessory: HAMrap 7: Strict Toes-to-Bar* *Every…

HAM at Home – 20AUG20

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CrossFit Algiers - Home WorkoutsWarm-upWarm-up (No Measure)3 Sets: 30 [Shoulder Taps](https://www.youtube.com/watch?v=tDVuj7rM9xk&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=61) 10 [Push-up to Downward Dog](https://www.youtube.com/watch?v=vb3mP3J_yvM&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=65) 30 [High Knees in Place](https://www.youtube.com/watch?v=cUmfCd-Hznk&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=19)WorkoutMetcon (Time)3 Rounds: 200m Run 25 DB Floor Press Rest 5:00 3 Rounds: 200m Run 25 Hand-Release Push-up *Single arm Floor Presses are fine. In that case perform 25 each…

HAM at Home – 19AUG20

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CrossFit Algiers - Home WorkoutsWarm-upWarm-up (No Measure)8 Sets: :20 Get-ups in Place :10 Rest 1 Set: :60 Calf Stretch Each Leg [Get Up Demo](https://www.youtube.com/watch?v=dDYkfS2VOGQ&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=22&t=0s)WorkoutMetcon (Time)For Time: 50 Sit-Ups 40 Russian Twist 30 V-Ups 100 DB Split Squats* 30 V-Ups 40 Russian Twist 50 Sit-Ups *Switch legs as needed. Bodyweight: For…

HAM at Home – 18AUG20

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CrossFit Algiers - Home WorkoutsWarm-upWarm-up (No Measure)[Backpack Complex 1](https://www.youtube.com/watch?v=rbP5-rbancY&list=PLb25h6SbZir6LiKPR22e_VOSMO5oQK2LP) 10 Plank Pull Through 10 Leg Raises Over Backpack 10 Plank Walk Over Backpack 5 Backpack Jump ComplexWorkoutMetcon (Time)3 Rounds: 100 Double Unders 21 DB Front Squats 12 DB Row in Plank Bodyweight: For Time: 60 Mountain Climbers 50 Front Squats…

Double KB Helen

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CrossFit Algiers - CrossFitWorkoutAccessory & StretchingMetcon (No Measure)Accessory: 3-5 Sets: 15 Two Handed Single KB Curl 10 Chainsaw Rows Each Arm 20 Alternating Single Leg KB Deadlifts Stretching: SL-AMRAP 7* 10 Alternating Standing Figure 4 Stretch 10 Reverse Lunges 10 Alternating Hamstring Scoop Stretch 10 Roll Reach Lift Stretch *Slow…