Monday, Monday

Hammonasset CrossFit – CrossFit

Warm-up

HOME GYM

30 Seconds Each

Easy Single Unders

Down Dog

Quick Single Unders

Active Samson

High Single Unders

Push-up to Down Dog

Double Under Practice

Inchworms

20 Seconds Each

Performed with Light Medicine Ball:

Deadlifts

Foot Taps to Ball

Ground to Overhead

Squats to Balls

Slams

Squats with Medicine Ball

Russian Twists

Sit-ups

Mobility

Kettlebell Ankle Stretch: 30 Seconds Each Side

Child’s Pose on Ball: 30 Seconds

Squat Hold: 30 Seconds

Metcon

HOME GYM

Metcon (Time)

For time:

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Directly Into…

5-10-15-20-25:

Kettlebell Swings (53/35)

Wallballs (20/14)

Warm-up

AT HOME WITH EQUIPMENT

5 Rounds:

5 Russian Baby Makers http://youtu.be/HWHZp47EzgE

10 Calorie Row

15 Scapular Push-ups

Metcon

AT HOME WITH EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 Single Arm Dumbbell Snatches

40 Double-Unders

20 Burpees

40 Double-Unders

Warm-up

AT HOME WITHOUT EQUIPMENT

5 Rounds:

5 Russian Baby Makers http://youtu.be/HWHZp47EzgE

30 Seconds High Knees

15 Scapular Push-ups

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 “Odd-Object” Ground-to-Overhead

20 Lateral Hops over “Odd-Object”

20 Burpees

20 Lateral Hops over “Odd-Object”

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