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HAM at Home – 22JULY20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

3 Rounds:

30 Flutter Kicks

20 Single Leg Bodyweight Deadlifts

10 Push-ups to Downward Dog

Workout

Metcon (Time)

Equipment:

5 Rounds:

:60 Weighted Plank Hold

15 DB Good Mornings

30 Seated Leg Raises Over DB

No Equipment:

5 Rounds

:60 Plank Hold

30 Glute Bridges

:60 Seated Leg Raises Over Objects

Accessory & Stretching

Metcon (No Measure)

Accessory:

50-40-30-20-10

Arch Rock

Hollow Rock

Stretching:

2 Sets:

:60 Lacrosse Ball Roll Bottom of Foot

:30 Lacrosse Ball Calf Smash / Side

:30 Psoas Stretch / Side