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HAM at Home – 07AUG20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

Full Body Complex

AMRAP 6:

10 Skier Jacks

10 Toe touch + Jump

5 Bootstrapper

10 Windmill Forward

10 Windmill Backward

Workout

Metcon (AMRAP – Rounds and Reps)

Equipment:

AMRAP 20:

5 DB Swings

10 Push-ups

15 Air Squats

No Equipment:

AMRAP 20:

5 V-ups

10 Burpees

15 Air Squats

Accessory & Stretching

Metcon (No Measure)

ACCESSORY:

Accumulate:

100 Seated Leg Raises (over object)

100 DB or Object Side Bends (50/35#)

STRETCHING:

“Bulletproof Shoulders”

3 Sets:

:30 A-T-Y Drill

:30 Prone Snow Angel

:30 Banded Pull Apart

:30 90-90 External Rotation