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HAM at Home – 16JUNE20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

3 Rounds:

100m Jog or 1:00 High Knees in Place

20 Reverse Lunges

30 Plate Hops or Jumping Jacks

Workout

Metcon (Time)

Equipment:

For Time:

1000m Run

100 Double Unders or 150 Single Unders

800m Run

100 Double Unders or 150 Single Unders

600m Run

100 Double Unders or 150 Single Unders

400m Run

100 Double Unders or 150 Single Unders

200m Run

— [Row, Bike, Run Subs](https://www.instagram.com/p/B-j_5JSgIb4/)

— [Alternative Cardio Subs](https://www.instagram.com/p/B-z1zLXAiHX/)

No Equipment:

For Time:

1000m Run

75 Lateral Line Hops or Jumping Jacks

800m Run

Lateral Line Hops or Jumping Jacks

600m Run

Lateral Line Hops or Jumping Jacks

400m Run

Lateral Line Hops or Jumping Jacks

200m Run

— [Row, Bike, Run Subs](https://www.instagram.com/p/B-j_5JSgIb4/)

— [Alternative Cardio Subs](https://www.instagram.com/p/B-z1zLXAiHX/)

— [Row, Bike, Run Subs](https://www.instagram.com/p/B-j_5JSgIb4/)

— [Alternative Cardio Subs](https://www.instagram.com/p/B-z1zLXAiHX/)

Accessory & Stretching

Metcon (AMRAP – Reps)

Accessory:

5 Sets:

:30 Two Handed Single DB Curl-to-Press

:30 DB Suitcase Deadlift (Right)

:30 DB Suitcase Deadlift (Left)

:30 Flutter Kicks

— Substitute an odd object like a backpack as needed.

Stretching:

On a 5:00 Clock:

Splits Practice