HAM at Home - 14AUG20

jodi@crossfita…
Thursday, August 13, 2020 - 19:00

CrossFit Algiers - Home Workouts


Warm-up

Warm-up (No Measure)


AMRAP 7:

10 Plank Shoulder Taps (each side)

10 Box or Chair Step-ups (each side)

10 Up-Downs (no push-up burpee)

:30 Hollow Hold

Workout

Metcon (Time)


Equipment:

3 Rounds:

150m DB Front Rack Walk

15 Double DB Russian Swings

100 Double Unders



No Equipment:

3 Rounds:

2:00 Plank Hold

15 Deck Squat + Lunge Complex*

30 Skier Jacks

*1 Rep = 1 Burpee + 2 Jumping Lunges (1/side)

Accessory & Stretching

Metcon (No Measure)


Accessory:

3 Sets:

10 Hollow Rocks

10 Seated DB or Backpack Strict Press



Stretching:

3 Sets For Quality:

:30 PVC or Broomstick Pass Throughs

:30 Downward Dog

5 Thoracic Twist / side

()