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HAM at Home – 16OCT20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

5 Sets:

15 Jumping Jacks

:30 Seated Straddle Stretch (Left foot, Right foot, Center)

:30 Press-ups to Upward Dog

Workout

Metcon (AMRAP – Rounds and Reps)

“Non Functional Friday”

AMRAP 20

27 DB Glute Bridges

21 Narrow Push-ups

15 DB Hammer Curls

9 V-ups

No Equipment:

“Non Functional Friday”

AMRAP 20

27 Glute Bridges

21 Narrow Push-ups

15 Backpack Curls

9 V-ups

Accessory & Stretching

Metcon (No Measure)

Accessory:

“Bulletproof Shoulders”

3 Sets:

:30 A-T-Y Drill

:30 Prone Snow Angel

:30 Scorpion Stretch

:30 90-90 External Rotation

Stretching:

3 Sets:

10 Bird Dogs (:02 pause at top)

10 Lateral Crossover Step-up

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