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HAM at Home – 13JAN 21

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Announcements

Driven orders are due by January 15th. Get em in!!!

CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP 5:

20 Lunges

40 Jumping Jacks

60 Flutter Kicks

Workout

Metcon (AMRAP – Reps)

Equipment Option:

3 Rounds For Reps:

AMRAP 5:

10 High-Low Plank

10 DB Hang Power Cleans

10 Seated Leg Raises (Over DB)

– Rest 2:00 between rounds

Metcon (AMRAP – Reps)

Bodyweight Option:

3 Rounds For Reps:

AMRAP 5:

10 High-Low Plank

10 Tuck Jumps

10 Seated Leg Raises (Over Object)

– Rest 2:00 between rounds

Accessory

Metcon (No Measure)

8 Rounds For Reps:

:20 Double Knee Tuck in Plank

:10 Rest

Stretching

Metcon (No Measure)

5 Sets:

:30 Couch Stretch / Side

:30 Frog Stretch

Movement Demo:

– Frog Stretch | https://youtu.be/Vl7ZMO7P4Ac

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