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HAM at Home – 13AUG20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

:90 Jog Out

&

:90 Jog Back

(3:00 total)

-Into-

3 Rounds:

:30 Handstand Hold or Plank Hold

10 Lunge Elbow to the Floor

Workout

Metcon (Time)

Equipment:

For Time:

1200m Run

50 DB Bent Over Rows*

800m Run

50 DB Curls*

400m Run

50 DB Strict Press*

200m Run

*Use a single DB*

No Equipment:

20:00 Clock:

1200m Run

50 Alternating Single Leg Deadlifts

10 Reps 1 Burpee + 10 Mountain Climbers

50 Push-ups

50 Alternating Lateral Lunges

*If you finish all the assigned work then you are done, otherwise your workout ends at 20:00.

Accessory & Stretching

Metcon (No Measure)

Accessory:

2-3 Sets:

:60 Side Plank (L/R)

:60 Plank

:60 Flutter Kicks

:60 Push-ups

Stretching:

3 Sets:

20 Windmills Forward & Backward

20 Leg Swings / Leg

:30 Calf Stretch / Leg

:30 Doorway Stretch / Leg

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