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HAM at Home – 12JAN21

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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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