GDFR

Hammonasset CrossFit – CrossFit

Warm-up

FOR HOME GYM METCON

3 Rounds

30 Seconds Each:

Row

Shuttle Runs

Plank

Increase Pace Each Round

Planks:

Round 1: Front Plank

Round 2: Right Side Plank

Round 3: Left Side Plank

Mobility

Couch Stretch- 1 minute each leg

Metcon

Home Gym

Metcon (AMRAP – Reps)

3 Rounds For Total Reps:

3 Minute Calorie Row

2 Minute 10m Shuttle Runs*

1 Minute AbMat Sit-ups

Rest 2 Minutes Between Rounds
*Count each touch as a rep.

Warm-up

AT HOME WITH EQUIPMENT

2-3 Sets

5 Inchworms

30 Second Hollow Hold

10 Scap Pull-Ups

30 Second Arch Hold

5 Air Squats (with 3 second pause at the bottom)

Mobility

Couch Stretch- 1 minute each leg

Metcon

AT HOME WITH EQUIPMEMT

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-Ups

10 Push-ups

15 Air Squats

30 Double-Unders

Warm-up

AT HOME WITHOUT EQUIPMENT

2-3 Sets

5 Inchworms

5 Lighter Odd Object Rows

10 Slow Air Squats

Mobility

Couch Stretch- 1 minute each leg

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

15 Odd-Object Rows https://youtu.be/5bTX5qKWtEA

15 Pushups

15 Air Squat Hops (over odd-object)*
Full depth and range of motion Air Squat and lateral hop over object.

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