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HAM at Home – 10SEP20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

3-5 Sets:

10 Leg Swings Each Leg

10 Lateral Hops

10 Alternating Single Leg Deadlift

10 T-Spine Rotation.

Workout

Metcon (Time)

For Time:

3 Rounds:

30 Double Unders

15 DB Swings

– Rest 2:00

90 Double Unders

45 DB Swings

Bodyweight:

For Time:

3 Rounds:

30 Jumping Jacks or Plate Hops

15 Backpack Swings or Good Mornings

– Rest 2:00

90 Jumping Jacks or Plate Hops

45 Backpack Swings or Good Mornings

Accessory & Stretching

Metcon (No Measure)

ACCESSORY:

5 Sets:

10 Bent Over Row + :30 Isometric Hold on last rep

20 Weighted Glute Bridges

NO Equipment:

5 Sets

:60 Bent Over Back Pack Row

20 Weighted or Unweighted Glute Bridges

STRETCHING:

3 Sets:

:30 Calf Stretch / side

:30 Foam Roll Lower Back

:30 Foam Roll Quads

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