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HAM at Home – 02AUG20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP 10:

20 Lateral Jumps over line

10 Air Squats

20 Jumps forwards and backwards over line

20 Sit-ups

20 Toe touch to jump

10 Alt. Spiderman Stretch

Workout

Metcon (Time)

Equipment:

For Time:

100 DB Facing Burpees

25 Single Arm OH Squat Left

25 Single Arm OH Squat Right*

*Substitute Single Arm OH Walking Lunge as needed.

No Equipment:

For Time:

100 Burpees*

*Every minute on the minute perform 12 reverse Lunges.

— Time Cap 15:00.

Accessory & Stretching

Metcon (No Measure)

Accessory:

5 Sets

:40 Light DB Bent Over Row

:20 Hold DB Top of Row

:60 Rest

— Substitute a band backpack or other “light weight”.

Stretching:

3 Sets:

:30 Couch Stretch (each leg)

:30 Dive Bomber Push-ups

:30 Wall Slides