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HAM at Home – 011121

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

3 Rounds:

:30 Lateral Hops Over Line

20 Shoulder Taps in Plank

10 Push-ups

Workout

Metcon (AMRAP – Rounds and Reps)

Equipment Option:

AMRAP 20:

200m Run

30 Double Knee Tucks in Plank

200m Run

15 Single Arm DB Devils Press

– Aim for 1 round every 4:00-5:00.

Metcon (AMRAP – Rounds and Reps)

Bodyweight Option:

AMRAP 20:

200m Run

20 Double Knee Tucks in Plank

200m Run

20 Burpee-to-Target

– Aim for 1 round every 4:00-5:00.

– If needed, limit the burpees to 1:00 of reps.

Accessory

Metcon (No Measure)

3 Sets:

:30 DB Curls

:30 Rest

:30 Bent Over DB Row

:30 Rest

:30 Plank Hold

– Substitute an object for the DB if needed.

Stretching

Metcon (No Measure)

3 Sets:

:30 Doorway Stretch / Arm

:30 Press-up

:30 Elbow to Instep

Movement Demos:

– Doorway Stretch | https://youtu.be/NK8bJxAD_8c

– Press-ups | https://youtu.be/wQlbMACIgzY

– Elbow to Instep | https://youtu.be/5dVreJw0EOY

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