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HAM at Home – 12OCT20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

3 Sets:

10 Shoulder Tap in Plank Position

5 Inchworm No Push-up

5 Downward Dog to Upward Dog

5 Upward Dog Press-ups

10 Scorpion Stretch

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

10 Alt. DB Snatch

5 Burpees Over DB

10 Single Arm DB Thrusters

5 Burpees Over DB

No Equipment:

AMRAP 16:

10 Alt. Jumping Lunges

5 Burpee

10 Squat Jumps

5 Burpee

Accessory & Stretching

Metcon (No Measure)

Accessory:

Choose One:

Dumbbell:

3 Sets:

10 Heavy Supinated DB Rows

30 Light DB Front Raises

30 Light Reverse DB Flys

OR

Bodyweight:

3:00 Odd Object Bent Over Rows

3:00 Odd Object Curls*

* [Make A Backpack Weight](https://www.instagram.com/p/B-fqg8GnQFY/)

Stretching:

1:00 Couch Stretch / Side

1:00 Alternating Triangle Pose

1:00 Pigeon Stretch

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