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HAM at Home – 09OCT20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Easy Cardio (your choice of running, machine, jump rope)

10 Inchworms

10 Bodyweight Good Mornings

Workout

Metcon (Time)

Non Functional Friday

5 Rounds

12 DB Curls*

12 DB Floor Press

12 DB Tricep Extensions

24 DB Glute Bridge

12 DB Split Squat Each Leg

No Equipment:

Non Functional Friday

5 Rounds

:60 Odd Object Curls

:60 Push-ups

:60 Odd Object Strict Press

24 Glute Bridges

18 Split Squats Each Leg*

*Hold backpack for split squats if desired.

Accessory & Stretching

Metcon (AMRAP – Reps)

Optional Lung Burner:

Tabata Burpees

– Rest 2:00

Tabata Sit-ups

– Rest 2:00

Tabata Burpees

*Tabata = 8 Rounds :20 on / :10 off

Stretching:

3 Sets:

:30 Press Up to Upward Dog

:30 Groiner Stretch Each Leg

:30 Couch Stretch Each Leg

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