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HAM at Home – 10AUG20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP 7:

10 Sumo Stance Good Mornings

20 Single Leg Alt. V-up

30 Plate Hops or Jumping Jacks

Workout

Metcon (Time)

Equipment:

For Time:

40 V-Ups

40 DB Power Snatch

30 V-ups

30 DB Push Press*

20 V-ups

20 DB Power Snatch

10 V-ups

10 DB Push Press

*If you only have 1 DB perform 30 and 10 reps each arm on the push press.

No Equipment:

For Time:

40-30-20-10

V-ups*

Push-ups

*Modify to sit-ups as needed.

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

12 DB or Backpack Tempo Curls*

24 DB or Backpack Pullovers

12 Push-ups (On DB or Book)**

*Fast up, slow negative.

**Alt. 1 hand on book/DB

Stretching:

3 Sets:

:30 Single Leg Sit and Reach / Side

:30 Groiner Stretch / Side