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HAM at Home – 10JAN21

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

*** Remember that if needed, today is our recommended Rest Day. Consider just moving through the warm-up & stretching, especially if you are feeling beat up. ***

3 Rounds:

15 Jumping Jacks

10 Single Leg Alternating V-ups

5 Push-ups

Workout

Metcon (Time)

“Upladder Annie”

For Time:

20-40-60-80-100

Double Unders

10-20-30-40-50

Weighted Sit-ups

– Use a weight that feels light.

– If needed, substitute 40-60-80-100-120 single unders for double unders.

– Retest 11.29.20

Bodyweight Option:

“Climbing Annie”

For Time:

20-40-60-80-100

Mountain Climbers

50-40-30-20-10

Weighted Sit-ups

– Use a weight that feels light.

– Rest 11.29.20

Accessory

Metcon (No Measure)

AMRAP 6:

Max DB Bent Over Rows

– If needed, substitute a weighted backpack for the DB

Stretching

Metcon (No Measure)

3 Sets:

:30 Sit and Reach (Left)

:30 Downward Dog

:30 Sit and Reach (Right)

:30 Downward Dog

Movement Demos:

– Sit and Reach Single Leg |

https://youtu.be/n9RVCUJMWE0

– Plank to Downward Dog |

https://youtu.be/ZWm2ZiFWjxk

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