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HAM at Home – 26JULY20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

1:00 Marching In Place or High Knees

10 Step Back Lunges

Workout

Metcon (AMRAP – Reps)

Equipment:

EMOM 24:

1) 18 Double DB Deadlift in Sumo Stance

2) 60 Double Unders*

3) 18 Alternating DB Snatch

4) Rest

*Substitute single unders as needed.

No Equipment:

EMOM 24:

1) :45 Up Down

2) :45 Air Squats

3) :45 Glute Bridge

4) Rest

Accessory & Stretching

Metcon (No Measure)

Accessory:

3-5 Sets:

10 DB Bent Over Row / Arm

15 V-ups

10 DB Pullover

*sub backpack or object as needed.

Stretching:

2 Sets:

10 Arm Circle Forward

10 Arm Circles Backward

10 Arm Swings Front to Back

10 Scap Pull-ups

10 Band Pull Aparts

10 Prone Snow Angles