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HAM at Home – 12AUG20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP 6:

:30 High Knees

5 Inchworms

10 Air Squats

5 Broad Jumps

Workout

Metcon (Time)

Equipment:

For Time:

100 DB Devil’s Press*

*If you only have 1 DB then alternate hands each rep. Overall the loading should be light to moderate and we want you to have a weight that allows for multiple reps in a row without rest.

No Equipment:

For Time:

50 Burpees

100 Air Squats

50 Sit-ups

100 Glute Bridges

50 Jumps for Height

Accessory & Stretching

Metcon (No Measure)

Accessory:

3-5 Sets:

:30 Supermans

:30 Single Arm DB or Backpack Press (Left)

:30 Single Arm DB or Backpack Press (Right)

Stretching:

3 Sets:

:30 Elbow-to-Instep

:30 Scorpion Stretch

:30 Alternating Cat Cow Stretch

:30 Standing Forward Bend

:30 Good Morning

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