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HAM at Home – 28JULY20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

On a 5:00 Clock

10 Windmills Forward

10 Windmills Backward

10 Arm Swings Front to Back

10 Alternating Triangle Pose Stretch

Workout

Metcon (AMRAP – Rounds and Reps)

Equipment:

AMRAP 20:

5 Strict Handstand Push-up*

10 Single Leg Squats**

15 Single DB Swings

*Substitute 10 Push-up or 10 DB Strict Press as needed.

**Substitute 10 Alternating DB Lunges as needed.

No Equipment:

AMRAP 20:

10 Narrow Grip Push-up

20 Alternating Reverse Lunges*

30 V-ups

*Substitute 10 single leg squats as needed.

Accessory & Stretching

Metcon (No Measure)

Accessory:

2 Sets:

1:00 Leg Lifts In Side Plank Left

1:00 Leg Lifts In Side Plank Right

1:00 Rest

Stretching:

3 Sets:

:30 Couch Stretch / Leg

:30 Pigeon Stretch / Leg

:30 Reach-Roll-Lift