HAM at Home – 12JAN21
CrossFit Algiers – Home Workouts
Warm-up
Warm-up (No Measure)
AMRAP 7:
10 Good Mornings
20 Air Squats
30 Single Leg Deadlifts (Total)
Workout
Metcon (Time)
Equipment Option:
5 Rounds For Time:
20 DB Sumo Deadlifts
50m Walking Lunge
– Use 2 DBs for the sumo deadlift
– If space is limited, complete 50 alternating in-place lunges.
Metcon (Time)
Bodyweight Option:
5 Rounds For Time:
20 Sumo Stance Good Mornings
50m Walking Lunge
– If space is limited, complete 50 alternating in-place lunges.
– If possible, add a weighted backpack or odd object to your good mornings and lunges.
Accessory
Metcon (No Measure)
Accumulate:
100 Lying Windshield Wipers
100 Weighted Glute Bridges
Stretching
Metcon (No Measure)
4 Sets:
:30 Arm Swings
:30 Reach, Roll, and Lift
:30 Groiner Stretch
:30 Hamstring Scoop Stretch
Movement Demos:
– Reach, Roll, and Lift | https://youtu.be/tw0KIXcWNX0
– Groiner Stretch | https://youtu.be/DZ06m2o2KxQ
– Standing Hamstring Stretch | https://youtu.be/9yJTK6PC8AM
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2021 01 11