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HAM at Home – 11OCT20

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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)

“Michael”

3 Rounds

800m Run

50 Sit-ups

50 Good Mornings

— Modify the run to about ~4:00 run for distance, 3:00 of single unders, or 3:00 of Double Unders.

No Equipment:

“Michael”

3 Rounds

800m Run

50 Sit-ups

50 Good Mornings

— Modify the run to about ~4:00 run for distance.

— If you can’t get outside to run perform the following bodyweight complex per 800m run

25 High Kness

25 Jumping Jacks

25 Butt Kickers

25 Mountain Climbers

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

:60 Weighted Plank

:60 Reverse Plank (Face up Plank)

Stretching:

3 Sets:

:30 Leg Swing / Leg

:30 Calf Stretch / Leg

:30 Couch Stretch / Leg

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