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HAM at Home – 01JULY20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP 6:

10 Hollow Rocks

10 Push-up to Downward Dog

10 Cossack Squats (slow and controlled)

Workout

Metcon (AMRAP – Reps)

Equipment:

Max Reps:

3 Sets:

1:00 Single DB Alternating Chair or Box Step-ups

1:00 Single Arm DB Shoulder-to-Overhead (Switch every 10 reps)

1:00 Max Burpee-to-Target

1:00 Max Single Arm DB Bent Over Row (Switch every 10 reps)

– Rest 1:00 btw. sets

No Equipment:

Max Reps:

3 Sets:

1:00 Alternating Chair Step-ups or Reverse Lunge to Knee-up

1:00 Sit-ups

1:00 Max Burpee-to-Target

1:00 Plank to Post

– Rest 1:00 btw. sets

Accessory & Stretching

Metcon (No Measure)

Accessory:

5 Sets:

30 DB Good Mornings

10 DB Weighted Glute Bridges*

*If no DB sub 20 bodyweight glute bridges with :02 pause at the top.

Stretching:

3 Sets:

10 Stiff Leg Deadlift

10 Bodyweight Good Morning

10 Arms OH Lunges