Yellow Flowers

Hammonasset CrossFit – CrossFit

Warm-up

HOME GYM

30 Seconds

Easy Row

Active Samson

Knuckle Drags

Moderate Row

Active Spiderman

Bodyweight Good Mornings

Faster Row

Push-up to Down Dog

Russian Baby Makers https://youtu.be/bhsZ7SURH34

Barbell Warmup

Mobility

Barbell Assisted Straddle Stretch: 90 Seconds

Wrist Stretch: 30 Seconds

Weightlifting

Spend 15 minutes building to a Heavy Set of 5 Deadlifts.

Deadlift (Heavy Set of 5)

Metcon

HOME GYM

Metcon (Time)

For Time:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts (135/95)

15 Lateral Barbell Burpees

9 Push Jerks (135/95)

Mobility

Pigeon Pose- 1 minute each side

Warm-up

AT HOME WITH EQUIPMENT

For Quality

60 Second Row

6 Inchworms

6 DB Strict Press

6 Broad Jumps

40 Second Row

4 Inchworms

4 DB Strict Press

4 Broad Jumps

20 Second Row

2 Inchworms

2 DB Strict Press

2 Broad Jumps

*Performed with light DB

Mobility

Pigeon Pose- 1 minute each side

Metcon

AT HOME WITH EQUIPMENT

Metcon (Time)

5 Rounds For Time:

400m Run

30 DB Goblet Thrusters

30 Lateral Hops over DB

Warm-up

AT HOME WITHOUT EQUIPMENT

For Quality

60 Second Tuck Jumps

6 Inchworms

6 Push-ups

6 Broad Jumps

40 Second Tuck Jumps

4 Inchworms

4 Push-ups

4 Broad Jumps

20 Second Tuck Jumps

2 Inchworms

2 Push-Ups

2 Broad Jumps

Mobility

Pigeon Pose- 1 minute each side

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (Time)

5 Rounds For Time:

400m Run

30 “Odd-Object” Thrusters

30 Lateral Hops over “Odd-Object”

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