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HAM at Home – 17SEP20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

Spend 1:00 Holding the bottom of a squat.

EMOM 7

Squat Therapy Squats

*Sit to a medicine ball.

Workout

Metcon (Time)

For Time:

30-20-10 Reps:

Single Arm OH DB Walking Lunges

200′ DB Farmer Carry after each set of lunges*

*If you don’t have space to farmer carry you can farmer hold the DBs and high knee march in place for 60 steps.

Bodyweight:

AMRAP 12

36-24-12

Alternating Reverse Lunge Steps

Plank to Post

— If you finish working through 36-24-12 reps of both movements and you still have time left on the clock you start back at 36.

Accessory & Stretching

Metcon (No Measure)

ACCESSORY:

DB Option:

3 Sets:

:30 DB Hold at 90 Degrees*

10-20 Alternating DB Curls

*Use 1 or 2 DBs that for the hold. Hold the DB at halfway up on the curl.

Bodyweight Option:

3 Sets:

:60 Odd Object Curls

:30 Hollow Hold

:30 Bicycle Crunch

STRETCHING:

2 Sets:

:30 Supine Figure Four Leg Stretch Each Leg

:30 Upward Dog Press-ups