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HAM at Home – 18JULY2020

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

3 Rounds:

:30 DB OH Hold / Side or Handstand or Plank Hold

50 Single Unders or 30 Jumping Jacks

30 Flutter Kicks

Workout

Metcon (Time)

Equipment:

For Time:

300′ DB Overhead Carry

21 DB Front Squats

200′ DB Overhead Carry

21 DB Front Squats

100′ DB Overhead Carry

21 DB Front Squats

50′ DB Overhead Carry

No Equipment:

For TIme:

2:00 Knee to Elbow in Plank

42 Jumping Lunges

2:00 Knee to Elbow in Side Plank*

42 Jumping Lunges

1:00 Shoulder Taps in Plank

42 Jumping Lunges

1:00 Plank to Post

*Switch Sides as needed

Accessory & Stretching

Metcon (No Measure)

Accessory:

5 Rounds For Quality:

10 Pistols / leg

10 V-ups

Stretching:

3 Sets:

20 Walking Hamstring Stretch Steps

:30 Alternating Upward/Downward Dog