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HAM at Home – 11SEP20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

3-5 Sets:

:30 Windmills Forward

:30 WIndmills Backward

:30 Standing Wall Slides

:30 Alternating Overhead Lunge

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

5 Single Arm DB Strict Press / Side

15 DB Lawnmower Row’s / Side

– Rest 1:00

AMRAP 5:

10 DB Push Press

10 DB Lawnmower Row’s / Side

– Rest 1:00

AMRAP 5:

15 DB Push Jerk

5 DB Lawnmower Row’s / Side

Bodyweight:

AMRAP 5:

10 Backpack Strict Press

15 Backpack Upright Rows

– Rest 1:00

AMRAP 5:

10 Backpack Push Press

10 Backpack Bent Over Rows

– Rest 1:00

AMRAP 5:

15 Backpack Push Jerk

5 Backpack Single Arm Bent Over Row / Arm

Accessory & Stretching

Metcon (No Measure)

ACCESSORY:

Rest and stretch today.

STRETCHING:

3-5 Sets:

:30 Doorway Stretch Each Arm

:30 Kneeling Wrist Extension Stretch

:30 Reach Roll Lift

— [Reach Roll Lift](https://www.youtube.com/watch?v=tw0KIXcWNX0&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=64&t=0s)

— [Doorway Stretch](https://www.youtube.com/watch?v=NK8bJxAD_8c&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=52&t=0s)

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