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HAM at Home -22SEP20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP 5:00

15 Good Mornings

5 Wall Squats

15 Arm Circles Forward

5 Alternating Scorpion Stretch

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

50-40-30-20-10

DB Squats

25-20-15-10-5

DB Bent Over Rows

*If you complete the final round of squats and bent over rows, restart AMRAP.

Bodyweight:

AMRAP 20:

50-40-30-20-10

Glute Bridges

25-20-15-10-5

Hand Release Push-ups

Accessory & Stretching

Metcon (No Measure)

ACCESSORY:

3 Sets:

Max Reps DB Bent Over Row

20 Glute Bridges

:60 Plank Hold

Bodyweight:

3 Sets:

20 Glute Bridges

20 Ab-Mat Sit-ups

:60 Plank Hold

STRETCHING:

3 Sets:

:30 Push-up to Downward Dog

:30 Scap Pull-up

:30 Hamstring Scoop Stretch

— [Scap Pull-up](https://www.youtube.com/watch?v=ZZEuu5cTzHM&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=62&t=0s)

— [Push-up to Downward Dog](https://www.youtube.com/watch?v=vb3mP3J_yvM&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=65&t=0s)