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HAM at Home – 16SEP20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP 7:00

10 Soldiers Kicks

10 Alternating Hamstring Scoop Stretch

10 Walking Knee to Chest

10 Walking Ankle to Chest

10 Calf Raises

10 Lunges

10 High knees

10 Butt Kickers

Workout

Metcon (Time)

On a 25:00 Clock:

Every 5:00:

75 Single Unders

400m Run

Bodyweight:

On a 20:00 Clock:

Every 4:00:

40 Mountain Climbers

400m Run

Accessory & Stretching

Metcon (No Measure)

ACCESSORY:

3-5 Sets

20 Penguin Sit-ups

40 Flutter Kicks

20 Glute Bridges*

*Add weight if desired.

STRETCHING:

2 Sets:

:30 Calf Stretch Each Leg

:30 Standing Hamstring Stretch Each Leg

:30 Frog Stretch Hold