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HAM at Home – 25AUG20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

3 Rounds

10 Single Unders

10 Single Unders Run in Place

10 Single Unders Jump Front to Back

10 Single Unders Jump Side to Side

10 Single Unders Skier Jumps

10 Single Unders Each Leg

No Equipment

3 Rounds

15 Up Downs

15 Alternating Elbow to Instep

Workout

Metcon (Time)

3 Rounds:

10 Single DB Push Press*

10 Single Arm DB Push Press / Arm

Run 400m

10 Single Arm DB Sumo Deadlift High Pull / Arm

*1 DB, 2 Hands.

Bodyweight:

AMRAP 12:

20 T-Spine Rotation

40 Mountain Climbers

20 Flutter Kicks

40 Lateral Lunges

20 Knee to Elbow in Side Plank

Accessory & Stretching

Metcon (No Measure)

ACCESSORY:

100 Alternating Glute Kickbacks

50 Glute Bridges

25 Single Leg Glute Bridges Each Leg

STRETCHING:

3 Sets:

:30 Doorway Stretch Each Arm

:30 Tricep Stretch Each Arm

:30 Wrist Flexion Stretch

:30 Wrist Extension Stretch

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