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HAM at Home – 19SEP20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

3 Rounds

20 Good Mornings

10 Arm Circles Forward

10 Arm Circles Backward

10 Leg Swings Each Leg

Workout

Metcon (AMRAP – Rounds and Reps)

0:00 – 5:00

Max DB Push Press

5:00-15:00

AMRAP 10:

10 Devil’s Press

20 Deficit Push Ups*

10 Alternating Weighted Pistols**

*Put hands on the DB’s

**Use light weight single DB

— Substitute light weight reverse lunges, or unweighted reverse lunges, or unweighted pistols as needed.

Bodyweight:

0:00-5:00

Max Push-Ups

5:00-15:00

AMRAP 10

10 Burpees*

30 Jumping Squats

20 Lateral Lunges

*If you have a backpack substitute a Burpee + Ground to Overhead with Backpack.

Accessory & Stretching

Metcon (No Measure)

ACCESSORY:

Accumulate

200 Flutter Kicks

50 Side to Side Rocking Plank

STRETCHING:

3 Sets:

12 Alternating Scorpion Stretch

:30 Seated Torso Twist Each Side

:30 Seated Hamstring Stretch