HAM at Home – 14JAN21
Announcements
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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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