HAM at Home - 08FEB21

jodi@crossfita…
Sunday, February 7, 2021 - 20:00

CrossFit Algiers - Home Workouts


Warm-up

Warm-up (No Measure)


AMRAP 7:

10 Bootstrappers

100' Bear Crawl

100m Jog or :30 High Knees in Place

Bodyweight Option

Metcon (AMRAP - Rounds and Reps)


EMOM 5:

:30 Jumping Squats



- Rest 5:00



AMRAP 10:

6 Burpees

12 Deck Squats

18 Lateral Line Hops

Equipment Option

Metcon (AMRAP - Rounds and Reps)


EMOM 5:

:30 DB Thrusters



- Rest 5:00



AMRAP 10:

3 Single DB Hang Power Clean & Jerks / Side

6 Alternating Single DB Overhead Lunges

12 Burpees Over DB



- Use 2 DBs on the thrusters

Accessory

Metcon (No Measure)


8 Rounds For Reps:

:20 Max Hollow Rocks

:10 Rest

Stretching

Metcon (No Measure)


3 Sets:

:30 Doorway Stretch / Side

10 Slow Wall Squat

:30 Couch Stretch / Leg
Movement Demo:

- Doorway Stretch |

https://youtu.be/NK8bJxAD_8c

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