Wednesday Smiles!

Hammonasset CrossFit – CrossFit

Warm-up

FOR HOME GYM METCON

30 Seconds Each

To Low Box:

Alternating Box Facing Step-ups

Down Dog

Lateral Box Step-ups (30 Seconds Each Leg)

To Higher Box:

Alternating Box Facing Step-ups

Ankle Rocks on Box

Lateral Box Step-ups (30 Seconds Each Leg)

30 Seconds

Active Spidermans

Inchworms

Up Dog

Mountain Climbers

Frog Hops

Slow Burpees

Barbell Warmup

Mobility

FOR HOME GYM METCON

Child’s Pose on Kettlebell: 30 Seconds

Kettlebell Ankle Stretch: 30 Seconds Each Side

Metcon

Home Gym

Dirty 30 (Time)

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/85)

30 Toes to Bar

30 Push Press (115/85)

30 Deadlifts (115/85)

30 Wallballs (20/14)

30 Burpees

30 Double Unders

Warm-up

FOR AT HOME METCONS

2-3 Sets

15 Knuckle Drags https://youtu.be/fCbgYvE8NYs

15 Glute Bridges http://youtu.be/M7PynZBxSR0

15 Air Squats

Mobility

FOR AT HOME METCON

Child’s Pose- 1 minute

Pigeon Pose- 1 minute each leg

Metcon

With equipment

Metcon (Time)

3 Rounds For Time :

200m Run

20 Single Arm Hang Dumbbell Snatches

200m Run

20 Single Arm Dumbbell Power Cleans

200m Run

20 Single Arm Dumbbell Thrusters

*On all DB movements, alternate hands every 5 repetitions.

Metcon

No equipment

Metcon (Time)

3 Rounds For Time:

200m Run

20 Odd-Object to Overhead https://youtu.be/kRsckQhX0is

200m Run

20 Odd-Object Step-Ups https://youtu.be/5sInLjAAPh4

200m Run

20 Odd-Object Thrusters

https://youtu.be/qsHkVCkeab0

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