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HAM at Home – 30JULY20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Toe-touch to jump

1:00 Single Unders

10 Sit-ups

Workout

Metcon (Time)

Equipment:

5 Rounds:

12 DB Hang Power Cleans

50 Double Unders*

48 Russian Twists

50 Double Unders

*Substitute single unders as needed.

No Equipment:

AMRAP 16:

24 Good Mornings

24 Air Squats

24 Glute Bridges

48 Russian Twists

48 High Knees in Place

Accessory & Stretching

Metcon (No Measure)

Accessory:

AMRAP 5:

Single Leg Squats

— Sit to a chair or bench to scale range of motion. Goal is to keep your heel down the entire time.

Stretching:

3 Sets:

:30 Alternating Upward Dog/Downward Dog

:30 Hold in Bottom of Squat

:30 Bootstrappers