The Day After

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Teams of 2 Relay:

3 Rounds Each:

15 Lateral Hops Over DB

50′ Walking Lunge (Bodyweight)

100′ Bear Crawl

8 Minute Cap

Buddy Not Working is Holding Plank:

Round 1: Front Plank

Round 2: Right Side Plank

Round 3: Left Side Plank

Mobility

Pigeon Pose: 45 Seconds Each Side

Couch Stretch: 45 Seconds Each Side

Movement Prep

Review and warm up movements.

Metcon

Score is lowest reps of the 5 rounds.

Metcon (AMRAP – Reps)

5 Rounds x AMRAP 3:

10 DB Hang Power Cleans

20 Double Unders/40 Singles

10 DB Reverse Lunges

20 Double Unders/40 Singles
Rest 1 minute between rounds.

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