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HAM at Home – 14JAN21

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Leg Swings / Leg

10 High Knees

10 Butt Kickers

10 Big Arm Circles

10 Air Squats

Workout

Metcon (Distance)

Equipment Option:

Every 5:00 For 7 Rounds:

20 Push-ups

In the remaining time, run as far as possible

– Score = total distance

No Running Option:

Every 3:00 For 5 Rounds:

20 Push-ups

In the remaining time, complete as many single unders as possible

Metcon (Distance)

Bodyweight Option:

Every 5:00 For 7 Rounds:

20 Push-ups

In the remaining time, run as far as possible

– Score = total distance

No Running Option:

Every 3:00 For 5 Rounds:

20 Push-ups

In remaining time, perform…

AMRAP:

20 Jumping Jacks

30 Mountain Climbers

Accessory

Metcon (No Measure)

Rest, Stretch, and Recover

Stretching

Metcon (No Measure)

Spend 10:00 post run stretching achilles, calves, and hamstrings

Movement Demos:

– Hamstring Scoop Stretch | https://youtu.be/EcFolUPu9Ec

– Banded Hamstring Stretch | https://youtu.be/ls6h2wcI41g

– Standing Hamstring Stretch | https://youtu.be/9yJTK6PC8AM

– Calf Stretch | https://youtu.be/c01ybJK_uQI

– Rocking Calf Stretch | https://youtu.be/pzCEd4HRCdw

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