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HAM at Home – 20JULY20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP 7:

10 Alt. Single Leg V-up or Sit-ups

20 Single Leg Deadlifts (10 / side)

30 Butt Kickers in Place

40′ Bear Crawl or :30 Shoulder Taps in Push-up Position

Workout

Metcon (AMRAP – Rounds and Reps)

Equipment:

AMRAP 10:

15 Dumbbell Deadlift (50/35#)

15 Push-up on Dumbbell

10 Dumbbell Row*

*In Push-up Position

No Equipment:

AMRAP 10:

15 Single Leg Deadlifts / Side

15 Hand Release Push-ups

15 Plank T-Spine Rotation

Accessory & Stretching

Metcon (No Measure)

Accessory:

On a 5:00 Clock:

Max Time in Handstand Hold

-or-

Max Wall Walks

Stretching:

3 Sets:

:30 Banded Shoulder Stretch (Each Arm)

:30 Doorway Stretch (Each Arm)

:30 PVC or Broomstick Pass Through