HAM at Home – 17SEP20
CrossFit Algiers – Home Workouts
Warm-up (No Measure)
Spend 1:00 Holding the bottom of a squat.
Squat Therapy Squats
*Sit to a medicine ball.
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.
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)
: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.
:60 Odd Object Curls
:30 Hollow Hold
:30 Bicycle Crunch
:30 Supine Figure Four Leg Stretch Each Leg
:30 Upward Dog Press-ups
2020 09 16