Birdhouse

Hammonasset CrossFit – CrossFit

Warm-up

HOME GYM

30 Seconds Each

Performed with a Single Light Kettlebell:

Farmers Carry (30 Seconds Each Side)

Front Rack Carry (30 Seconds Each Side)

Overhead Carry (30 Seconds Each Side)

Kettlebell Deadlifts

Kettlebell High Pulls

Russian Kettlebell Swings

Goblet Squats

Single Arm Strict Press (30 Seconds Each Side)

Full Kettlebell Swings

Barbell Warmup

Mobility

Front Rack Stretch: 1 Minute

Table Top Stretch: 1 Minute

https://www.youtube.com/watch?v=I3JmIgah28M

Weightlifting

Shoulder Press (Heavy Single)

Push Press (Heavy Single)

Metcon

HOME GYM

Metcon (Time)

For Time:

21-18-15-12-9:

Sumo Deadlift High Pulls (75/55)

Push Press (75/55)

Warm-up

AT HOME WITH EQUIPMENT

Set 1

20 Double Unders

10 Alt. Reverse Lunges*

5 Reverse Burpees

*Performed With Lighter Weight

Set 2

10 Double Unders

10 Alt. Reverse Lunges*

3 Reverse Burpees

*Performed With Workout Weight

Mobility

Couch Stretch- 1 minute each leg

Metcon

AT HOME WITH EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

60 Double Unders

30 Dumbbell Reverse Lunges

15 Reverse Burpees

https://youtu.be/WCEuVr-n_OY

Warm-up

AT HOME WITHOUT EQUIPMENT

Set 1

20 Line Hops

10 Alternating Reverse Lunges

5 Reverse Burpees

Performed With No Weight

Set 2

10 Line Hops

10 Alt. Reverse Lunges

3 Reverse Burpees

Performed With Workout Odd-Object

Mobility

Couch Stretch- 1 minute each leg

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

60 Line Hops (lateral hops over a line or thin object)

30 “Odd-Object” Reverse Lunges https://youtu.be/Lc3gBYXT2lI

15 Reverse Burpees https://youtu.be/WCEuVr-n_OY

Share