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HAM at Home – 08SEP20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

3 Sets:

10 Up Downs

20 High Knees in Place

10-20 Alternating Knee to Elbow in Plank

10 Reverse Lunges

Workout

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

AMRAP 3:

10 Single Arm Alternating Devils Press

10 Single DB Squats

– Rest 1:00 btw. AMRAP’s

Bodyweight:

3 Rounds:

AMRAP 3:

10 Burpees

15 Air Squats

– Rest 1:00 btw. AMRAP’s

Accessory & Stretching

Metcon (No Measure)

ACCESSORY:

3 Sets:

20 Alternating DB Hammer Curls

20 DB Tricep Extensions

— Use two hands on a single DB if it is too heavy for you to perform multiple reps with a single arm.

NO Equipment Option

3 Sets

:60 Odd Object or Backpack Curls

:60 Sphinx Push-ups.

— [Sphinx Demo](https://vimeo.com/178422998)

STRETCHING:

5 Sets:

:30 Alternating Triangle Pose

:30 Slow Wall Squats

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