HAM at Home - 13FEB21

jodi@crossfita…
Friday, February 12, 2021 - 20:00

CrossFit Algiers - Home Workouts


Warm-up

Warm-up (No Measure)


3 Sets:

40 Skier Jacks

30 Mountain Climbers

20 Tuck Jumps

Bodyweight Option

Metcon (AMRAP - Rounds and Reps)


AMRAP 15:

40 Lateral Line Hops

1:00 Seated L-Sit Hold

20 Ground-to-Overhead



- Use a loaded backpack for the ground-to-overhead

Equipment Option

Metcon (AMRAP - Rounds and Reps)


AMRAP 15:

80 Double Unders

1:00 Seated L-Sit Hold

20 Alternating DB Power Snatch

Accessory

Metcon (No Measure)


3 Sets:

20 Glute Bridge Walk Outs

20 Alternating Single Leg Deadlift

1:00 Reverse Plank

Stretching

Metcon (No Measure)


3 Sets:

:30 Standing Forward Bend

:30 Press-up Hold

:30 Reach, Roll, Lift
Movement Demos:

- Standing Forward Bend |

https://youtu.be/sQ6BKxKk6t4

- Press-ups |

https://youtu.be/wQlbMACIgzY

- Reach Roll and Lift |

https://youtu.be/tw0KIXcWNX0

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