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HAM at Home – 24AUG20

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CrossFit Algiers – Home Workouts


Warm-up (No Measure)

10 Two Handed Single DB Deadlift*

10 Wall Squats**

10 Alternating T Stab

*Use odd object as needed.

**3 seconds down and 1 second stand.


Metcon (Time)

For Time:


DB Power Clean

Push-ups On DB

DB Front Squat

DB Floor Press*

If you only have a single DB perform 21 reps on one arm and then 21 reps on the opposite arm. Do the same for the round of 15 and 9.


For Time:


Good Morning + Jump

Strict Burpee*

Air Squats

Reverse Lunges

*Burpee with an actual, beautiful, incredible push-up.

Accessory & Stretching

Metcon (No Measure)


Accumulate 100 DB Split Squats*

*Use single DB

No Equipment:

Accumulate 50 Alternating Curtsey Squat


3 Sets:

:30 Standing Hamstring Stretch Each Leg

:30 Doorway Stretch Each Arm

:30 Couch Stretch Each Leg