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HAM at Home – 14SEP20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP 6:00

14 Walking Hamstring Scoop Stretch

14 Skier Jumping Jacks

7 Good Morning Stagger Right Foot Forward

7 Good Morning Stagger Left Foot Forward

Workout

Metcon (Time)

For Time:

100 Air Squats

20 DB Hang Power Clean & Jerks

75 Air Squats

20 Alternating DB Power Snatch

50 Air Squats

20 Burpees Over DB

25 Air Squats

20 DB Push Press

Bodyweight:

For Reps:

2:00 Air Squats

2:00 Up Downs

1:30 Air Squats

1:30 Alternating Knees to Elbow in Plank

1:00 Air Squats

1:00 Sit-ups

:30 Air Squats

:30 Sit-ups

Accessory & Stretching

Metcon (No Measure)

Accessory DB Option:

3 Sets

Max DB Bent Over Row Right Arm

Max DB Bent Over Row Left Armrest 1:00

— Stop at 25 reps if you get that far.

Bodyweight Option:

3 Sets:

Max Odd Object or Backpack Bent Over Rows

Rest 1:00

— Stop at 30 reps if you get that far.

— If you don’t have an object to row then perform 100 Alternating Knee to Elbow in Plank Position.

Stretching:

3 Sets:

:30 Couch Stretch Each Leg

:30 Pigeon Stretch Each Leg

:30 Groiner Stretch Each Leg

:30 Alternating Standing Figure 4 Stretch