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HAM at Home – 09SEP20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

Shoot for about 50′ of distance per movement.

— Soldier’s Kicks

— Pull Knee to Chest

— Pull Ankle to Chest

— Walking Hamstring Scoop Stretch

— Alternating Elbow to Instep

— Inchworm NO push-up

— Side Shuffle Left

— Side Shuffle Right

— Grapevine Left

— Grapevine Right

— High Knees

— Butt Kickers

— Bunny Hop

— Skip for Height

— Skip for Distance

— Jog Down

— Back Pedal

Workout

Metcon (Time)

For Time:

1000m Run

80 Single Leg Alt.V-ups

600m Run

40 Single Leg Alt. V-ups

200m Run

Bodyweight:

For Time:

1000m Run

80 Sit-ups

600m Run

40 Single Leg Alt. V-ups

200m Run

Accessory & Stretching

Metcon (No Measure)

ACCESSORY:

2-4-6-8-10-12

Alt. DB Bench Press Each Arm*

S. Arm Front Rack Step-up**

*DB Bench is alternating (each arm completes the full rep scheme)

**Alt. Legs (each leg completes the full rep scheme)

NO Equipment:

4 Sets:

:20 Push-ups/ :10 Rest

2 Sets:

:20 Pulsing Split Squat Left/ :10 Rest

2 Sets:

:20 Pulsing Split Squat Right/ :10 Rest

STRETCHING:

3 Rounds:

5 Weighted Single Leg Calf Raises / Leg

:30 Wrist Extension Stretch

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