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HAM at Home – 13SEP20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

3 Sets:

1:00 Jog or Jog in Place

10 Cuban Press (PVC, Broomstick, or Unweighted)

10 Prone Snow Angel (lying down, facedown)

10 External Rotation Drill Each Arm

[Standing Snow Angel](https://www.youtube.com/watch?v=3cUPsMm4QD4&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=44&t=0s)

[External Rotation Drill(https://www.youtube.com/watch?v=7fENv4Ele_Y&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=48)

[Cuban Press](https://www.youtube.com/watch?v=zMwkFVwEM4M&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=50)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 DB Box Step-ups

30 Hand Release Push-ups

Bodyweight:

AMRAP 15:

30 Chair Step-ups or Reverse Lunge to Knee-up

30 Push-ups

Accessory & Stretching

Metcon (No Measure)

ACCESSORY:

3 Sets:

15 Narrow Stance Good Mornings*

15 Wide Stance Good Mornings*

:60 Superman Hold on GHD

*Use a moderate DB or weighted backpack.

STRETCHING:

2 Sets:

:60 Couch Stretch Each Leg

:30 Figure Four Stretch Each Leg

:30 Seated Butterfly Stretch

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