Blog Search

HAM at Home – 17OCT20

By: 0

CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP 5:

:30 Double Arm Windmills Forward

:30 Double Arm Windmills Alternating Direction

:30 Hollow Rock

30 High Knees in Place

Workout

Metcon (Time)

For Time:

6 Rounds:

400m Run

100′ Dumbbell Carry* (50/35#)

*Hold in front rack position.

*Retest 4/30/2020

No Equipment:

6 Rounds:

400m Run

100′ Odd Object Carry*

*Hold a backpack or bag at the shoulders.

Accessory & Stretching

Metcon (No Measure)

Accessory:

DB Option:

3 Sets:

12 Single DB Tempo Curls*

24 DB Pullovers

12 DB Flys

*Fast up, slow negative.

**Substitute backpack or odd object as needed.

Stretching:

3 Sets:

:30 Single Leg Sit and Reach / Side

:30 Groiner Stretch / Side

()