HAM at Home - 12FEB21

jodi@crossfita…
Thursday, February 11, 2021 - 20:00

CrossFit Algiers - Home Workouts


Warm-up

Warm-up (No Measure)


3 Sets:

10 Double Knee Tuck in Plank

10 Alternating Scorpion Stretch

10 Arm Circles (Forward)

10 Arm Circles (Backward)

100m Jog or :30 High Knees in Place

Bodyweight Option

Metcon (Time)


For Time:

120 High Knees in Place

30 Pike Push-ups

80 High Knees in Place

3:00 Plank Hold

40 High Knees in Place

30 Pike Push-ups

Equipment Option

Metcon (Time)


For Time:

1200m Run

20 DB Strict Press

800m Run

30 DB Floor Press

400m Run

40 DB Push Press

Accessory

Metcon (No Measure)


5 Sets:

1:00 DB Side Bends

:30 DB Calf Raises / Leg

1:00 DB Good Mornings



Bodyweight Option:

5 Sets:

1:00 Glute Bridges

:30 Max Calf Raises / Leg

1:00 Bodyweight Good Mornings

Stretching

Metcon (No Measure)


On a 5:00 Clock:

20 Leg Swings / Leg

20 Hamstring Scoop Stretch

20 High Knees in Place
Movement Demo:

- Hamstring Scoop Stretch |

https://youtu.be/EcFolUPu9Ec

()