HAM at Home - 23JULY20

jodi@crossfita…
Wednesday, July 22, 2020 - 19:00

CrossFit Algiers - Home Workouts


Warm-up

Warm-up (No Measure)


2 Sets:

10 Up-Downs

10 Alternating Scorpion Stretch

20 Alternating Shoulder Taps

20 Alternating Plank Toe Taps

10 Alternating Reach Roll and Lift

Workout

Metcon (AMRAP - Rounds and Reps)


Equipment:

AMRAP 20:

400m Run

Max DB Bench Press, Floor Press, or Strict Press*

*You may alternate movements after each round.



No Equipment:

AMRAP 20:

400m Run

15 Hand Release Push-ups

15 Burpees

:30 Plank Hold

Accessory & Stretching

Metcon (No Measure)


Accessory:

Accumulate:

50 DB Curl-To-Press

25/25 DB Renegade Rows (R/L)

*sub backpack as needed.



Stretching:

3 Sets:

:30 Banded Shoulder Stretch / Side

:30 Banded Arm Stretch / Side

:30 Couch Stretch

:30 Pigeon Stretch