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HAM at Home – 31JULY20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

3 Sets:

20 Jumping Jack

10 Push-up to Downward dog

10 Single Arm Side Plank T

10 Crab Walk Forward

10 Crab Walk Back

Workout

Metcon (Time)

Equipment:

10 Rounds:

10 Single Arm DB Thrusters / Side

10 Push-ups (hands on db’s)

No Equiment:

10 Rounds:

200m Run

10 Hand Release Push-ups

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Rounds:

:40 Alternating Side Crunches

:20 Rest

:40 Bicycle Crunches

:20 Rest

Stretching:

3 Sets:

:30 Lacrosse Ball Shoulder Smash / Side

:30 Lacrosse Ball Hamstring Smash / Leg

:30 Lacrosse Ball Quad Smash / Leg