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HAM at Home – 31AUG20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

3 Rounds:

20 Leg Swings Each Leg

20′ Quadruped Crawl Forward

20′ Quadruped Crawl Backward

10 Alternating Single Leg V-ups

10 Slow Squats Facing a Wall

Workout

Metcon (AMRAP – Rounds and Reps)

“Home Gone Bad”

3 Rounds:

1:00 DB Thrusters

1:00 Single Arm DB Sumo Deadlift High Pulls

1:00 Lateral Jumps Over DB

1:00 DB Push Press

1:00 Single or Double Unders

1:00 Rest

— DB weight should be light for this workout. If you only have 2 heavy or 1 heavy db, then use two hands on a single db for the movements as needed to have a weight that feels light.

Bodyweight:

3 Rounds:

1:00 Strict Burpees

1:00 Air Squats

1:00 Sit-ups

1:00 Push-ups

1:00 Walking Lunges

1:00 Rest

Accessory & Stretching

Metcon (No Measure)

ACCESSORY:

Accumulate

100 Knee to Elbow in Side Plank

— Split reps between each side as needed. We recommend sets of 10-20 each side

STRETCHING:

3 Sets:

:30 Calf Stretch / Side

:30 Figure 4 Leg Stretch / Side

:30 Couch Stretch / Side

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