Not Sunny Day, But Sunday

Hammonasset CrossFit – CrossFit

Warm-up

HOME GYM

500m Row

2x:

10 Reverse Lunges

10 Scap Pull-ups

10 Knee Raises

Metcon

HOME GYM

Metcon (Time)

For Time:

10-20-30-40-50 Calorie Row

After Each Set:

10 Toes to Bar

100′ Walking Lunge

Mobility

Couch Stretch: 2 Minutes Each Side

Pike Stretch: 2 Minutes http://youtu.be/WSkPQ1lXfNk

Child’s Pose: 1 Minute

Handstand Hold Stretch: Accumulate 1 Minute http://youtu.be/NZCp8XuqIFA

Pigeon Pose: 2 Minutes Each Side

Metcon

AT HOME

Workout can be done with a DB, KB, Weighted Backpack or other “Odd Object”

Metcon (No Measure)

4 Rounds (20 Minutes Total):

:40 Seconds Weighted Hollow Hold

:20 Seconds Rest

:40 Seconds Romanian Deadlifts

:20 Seconds Rest

:40 Seconds Single Arm Overhead Squat Hold (L)

:20 Seconds Rest

:40 Seconds Single Arm Overhead Squat Hold (R)

1:20 Rest Between Rounds

* Completed With a Dumbbell or Pack

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