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HAM at Home – 07OCT20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

3-5 Sets:

10 Alternating Reverse Lunges

5 Inchworm + Push-up

15 Jumping Jacks

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

30 Alternating DB Snatches

30 Weighted Sit-ups

30 DB Cleans (Two Db’s)

30 V-ups

30 DB Pushpress

30 Bicycle Sit-ups

No Equipment:

AMRAP 15

30 Up Downs

30 Sit-ups

30 Glute Bridges

30 V-ups

30 Push-ups

30 Bicycle Sit-ups

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

12 DB or Backpack Chainsaw Rows Each Arm

12 Alternating Single Leg DB/Backpack Deadlifts

Stretching:

3 Sets:

20 Leg Swings Each Leg

10 Altering Elbow to Instep

5 Strict Burpees

20 High Knees

20 Butt Kickers

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