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HAM at Home – 16AUG20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP 5:

40 High Knees

40 Mountain Climbers

20 Scap Only Push Ups

20 Shoulder Taps Plank Position

Workout

Metcon (AMRAP – Rounds and Reps)

Equipment:

On an ascending clock:

0:00 – 1:00 3 Burpees

1:00 – 2:00 4 Burpees

2:00 – 3:00 5 Burpees

3:00 – 4:00 6 Burpees

*Continue sequence until you can no longer perform the amount of burpees within that minute*

No Equipment:

On an ascending clock:

0:00 – 1:00 3 Burpees

1:00 – 2:00 4 Burpees

2:00 – 3:00 5 Burpees

3:00 – 4:00 6 Burpees

*Continue sequence until you can no longer perform the amount of burpees within that minute*

Accessory & Stretching

Metcon (No Measure)

Accessory:

5 Sets:

12 Arnold Press

12 DB Alt. Hammer Curls

*Sub backpack or object as needed.

Stretching:

3 Rounds (For Quality):

5 Cat/Cow Stretch (slow)

:30 Pigeon Pose / side

10 Hollow Rocks

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