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HAM at Home – 28AUG20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP 5:

20 Leg Swings Each Leg

20 High Knees in Place

10 Air Squats

Workout

Metcon (Time)

3 Rounds:

100 Double Unders*

50 DB Side Bends

25 Two Handed DB Curls

*Substitute 100 single unders or :60 of attempts as needed.

Bodyweight:

2 Rounds:

50 Skier Jacks

50 Alternate Side Crunch

25 Two Handed Odd Object Curls

25 Two Handed Odd Object Bent Over Rows

Accessory & Stretching

Metcon (No Measure)

ACCESSORY:

5 Sets:

12 DB Tricep Extensions (Behind Head)

12-20 DB Shrugs**

10 Slow Fire Hydrants Each Side

*Use odd object as needed.

**12-20 each arm if you only have a single db. Perform up to 20 reps if you only have a very light weight.

STRETCHING:

AMRAP 7:

:30 Standing Figure 4 Glute Stretch Each Side

:30 Calf Stretch Each Leg

:30 Kneeling Wrist Extension Stretch

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