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HAM at Home – 29AUG20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

3 Rounds:

20′ Lunge + Twist

20′ Alternating Quad Stretch

20′ Soldiers Kicks

20′ Alternating Single Leg Toe Touch

20′ Side

20′ Walking Hamstring Scoop Stretch

Workout

Metcon (Time)

For Time:

400m Run

10 DB Pulling Complex*

800m Run

5 DB Pulling Complex*

400m Run

10 DB Pulling Complex*

*With a single DB, 1 rep = 1 deadlift (between the legs), 1 sumo deadlift high pull, and 1 snatch

Bodyweight:

For Time:

400m Run

100′ Handstand Walk*

800m Run

100′ Handstand Walk*

400m Run

100′ Handstand Walk*

*Modify to:

— 12 Wall Walks

— 200′ Bear Crawl

— 50 Shoulder Taps

Accessory & Stretching

Metcon (No Measure)

ACCESSORY:

Rest & Stretch

STRETCHING:

Slow AMRAP 5:

:30 Arm Circles Forward

:30 Doorway Stretch Each Arm

:30 90/90 Stretch Each Side

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