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HAM at Home – 09AUG20

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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 (No Measure)

Equipment:

AMRAP 15:

10 DB Sumo Deadlift High Pull

10 Push-ups

20 DB Lunge Thrusters*

30 Russian Twist with Single DB

*10 Right Arm & 10 Left Arm

No Equipment:

AMRAP 15:

10 Toe Touch + Jump

10 Push-ups

20 Jumping Lunges

30 Russian Twist

Accessory & Stretching

Metcon (No Measure)

ACCESSORY:

Accumulate 2:00 at each:

Active Hang or Plank Hold

Handstand Hold

Top of Ring Dip Hold or Hollow Hold

*Break it up as needed

STRETCHING:

2-3 Rounds:

1:00 Pigeon Pose / Side

1:00 Couch Stretch / Side