Weird Al

Hammonasset CrossFit – CrossFit

Warm-up

HOME GYM

30 Seconds

Glute Bridges

Single Leg Glute Bridges (30 SecondsEach Side)

Glute Bridge Walkouts

Plank Hold Single Leg Extensions (30 Seconds Each Side) https://youtu.be/JixcvAWoqR0

Air Squats

40 Seconds Each

Hollow Hold

Arch Hold

30 Seconds Each

Hollow Hold on Pull-up Bar

Arch Hold on Pull-up Bar

20 Seconds Each

Scap Pull-ups

Strict Toes to Bar

Mobility

Pigeon Pose with Lat Reach- 1 minute each side

Metcon

HOME GYM

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

21/15 Calorie Row

15 Toes to Bar

21 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Row

15 Toes to Bar

15 Front Squats (155/105)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Row

15 Toes to Bar

9 Front Squats (185/135)
Score is LOWEST Rounds and Reps total of the 3.

Warm-up

AT HOME WITH EQUIPMENT

8 Minutes For Quality:

30 Second Hollow Hold

200 Meter Jog

10 PVC Pass Throughs *

5 Inchworm to Push-ups

*Use broomstick, or towel/band

Metcon

AT HOME WITH EQUIPMENT

Metcon (Time)

For Time:

50-40-30-20-10: Sit-Ups

50-40-30-20-10: Pushups

25-20-15-10-5: Strict Pull-Ups

Warm-up

AT HOME WITHOUT EQUIPMENT

8 Minutes For Quality:

30 Second Hollow Hold

200 Meter Jog or 10x10m Shuttle Runs

10 PVC Pass Throughs *

5 Inchworm to Push-ups

*Use broomstick, or towel/band

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (Time)

For Time:

50-40-30-20-10: Sit-Ups

50-40-30-20-10: Pushups

50-40-30-20-10: “Odd-Object” Rows

https://youtu.be/5bTX5qKWtEA

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