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HAM at Home – 29JULY20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

:30 of Each:

High-Knee Karaoke

Over the Hurdle

Knee to Chest

Figure Four and Lunge

Torso Twist

Toe Touch

High Knees

Butt Kickers

Straight Leg Run

Side Shuffle

Side Shuffle Jumping Jack

[Warm-up Demos](https://www.youtube.com/watch?v=VW42KKmjEZY)

Workout

Metcon (Time)

Equipment:

5 Rounds:

Run 2:00

– Rest 1:00 btw. rounds

– Rest 2:00

4 Rounds

Run 1:00

– Rest 1:00

— Run faster paces during the 4 rounds.

No Equipment:

5 Rounds:

Run 2:00

– Rest 1:00 btw. rounds

– Rest 2:00

4 Rounds

Run 1:00

– Rest 1:00

— Run faster paces during the 4 rounds.

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

1:00 Bent Over Row

1:00 Curl to Press

— Use DBs or an odd object as needed.

Stretching:

3 Sets:

:30 Split Stretch (toward left leg)

:30 Split Stretch (toward right leg)

:30 Split Stretch (down the middle)