Here’s a Little Sun!

Hammonasset CrossFit – CrossFit

Warm-up

EMOM 12:

Minute 1: 30 Seconds Jump Rope/Jumps in Place

Minute 2: 10 Air Squats

Minute 3: 20 Reverse Lunges

Minute 4: :30 Active Divebombers https://www.youtube.com/watch?v=SrM4_RvFQf8

Metcon

Home Gym.

Rest 5 minutes between each AMRAP.

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 45/30 Calorie Row

Into Max Rounds

9 Power Cleans (95/65)

21 Double Unders

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 30/20 Calorie Row

Into Max Rounds:

6 Power Cleans (135/95)

21 Double Unders

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 15/10 Calorie Row

Into Max Rounds:

3 Power Cleans (165/115)

21 Double Unders

Metcon

At home with equipment.

Metcon (Time)

5 Rounds For Time:

80 Double Unders

40 Sit-ups

20 Push-ups

10 Reverse Burpees

https://youtu.be/WCEuVr-n_OY

Metcon

At home without equipment.

Metcon (Time)

5 Rounds For Time:

60 “Dot Hops” https://youtu.be/mvTkmqg3oWQ

40 Sit-ups

20 Push-ups

10 Reverse Burpees

https://youtu.be/WCEuVr-n_OY

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