HAM at Home - 25JULY20

jodi@crossfita…
Friday, July 24, 2020 - 19:00

CrossFit Algiers - Home Workouts


Warm-up

Warm-up (No Measure)


AMRAP 10:

20 Jumping Jacks

10 Spiderman Stretch (each leg)

20 Jumping Lunges

10 Sit-ups

20 High Knees in place

10 Shoulder Touches (From plank or try elevating your feet to increase difficulty)

Workout

Metcon (Time)


Equipment:

For Time:

20 Up Downs

20 Lying Knees-to-Elbow

20 Shoulder Touches in Handstand*

40 Lying Toes to DB

20 Up Downs

60 Alternating Single Leg V-ups

20 Shoulder Touches in Handstand*

80 Sit-ups

*Modify to 40 shoulder taps in a rigid plank if necessary.

--- 20:00 Time Cap



No Equipment:

For Time:

20 Up Downs

20 Lying Knees-to-Elbow

20 Shoulder Touches in Handstand*

40 Lying Toes-to-Bar

20 Up Downs

60 Alternating Single Leg V-ups

20 Shoulder Touches in Handstand*

80 Sit-ups

*Modify to 40 shoulder taps in a rigid plank if necessary.

--- 20:00 Time Cap

Accessory & Stretching

Metcon (No Measure)


Accessory:

3 Sets:

10 DB Glute Bridges or 20 Bodyweight Glute Bridges

10 DB Stiff Leg Deadlifts* or 20 Bodyweight Stiff Leg Deadlifts

*Increase loading as long as you can stay unbroken.



Stretching:

3 Sets:

:30 Doorway Stretch

:30 A-T-Y Drill

:30 Downward Dog