HAM at Home - 05AUG20

Tuesday, August 4, 2020 - 19:00

CrossFit Algiers - Home Workouts


Warm-up (No Measure)

"Modified Hinshaw Warm-up"

2x through

*Perform 2 inchworm + push-up after each 30' section*

30' walk on toes

30' yd walk on toes backwards

30' walk on heels

30' walk feet turned out

30' walk feet turned in

30' lunge steps w/ arms stretched overhead

30' heel toe hamstring stretch

30' high knees

30' butt kickers


Metcon (Time)


For Time:

800m Run

80 Jumps Over DB

600m Run

60 Jumps Over DB

400m Run

40 Jumps Over DB

200m Run

20 Jumps Over DB*

• Turn the DB straight up to increase the height of jump.

No Equipment:

For Time:

800m Run

40 Up-Downs

600m Run

30 Up-Downs

400m Run

20 Up-Downs

200m Run

10 Up-Downs

Accessory & Stretching

Metcon (No Measure)



Max Strict Pull-ups or DB Bent Over Rows.

--- Use a backpack for bent over rows if no equipment.


5 Sets:

10 Leg Swings / Leg

:30 Calf Stretch / Leg

20 High Knees in Place