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HAM at Home – 10OCT20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP 7:

10 Bodyweight Good Mornings

10 Air Squats

10 Arm Circles Forward and Backwards

Workout

Metcon (Time)

RETEST 6/25/20

For Time:

42-30-18

Burpees Over Dumbbells

21-15-9

Double DB Power Snatch

— You want to use moderate loading on the DB’s. If you can’t perform at least 7 reps in a row then reduce the loading to a different set or hold a single DB with two hands.

No Equipment:

RETEST 6/25/20

For Time:

30-20-10

Burpees

30-20-10

Jump Squats

— Focus on keeping your heels down during the squat and jumping up as high as you can. The squats don’t need to be cycled quickly.

Accessory & Stretching

Metcon (No Measure)

Accessory:

Rest & Recover

Stretching:

3 Sets:

20 Alternating Hamstring Scoop Stretch

20 Alternating Scorpion Stretch

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