Friday the 15th

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

5 Modified Burpees

5 Air Squats

10 Mountain Climbers

10 Bicycle Crunches

Metcon

ZOOM

Metcon (No Measure)

AMRAP 6

10 SDHP

20 Mountain Climbers

AMRAP 6

10 SA Russian Swings

20 Bicycle Crunches

AMRAP 6

10 Goblet Squats

10 Burpees

Warm-up

HOME GYM

6 Minutes For Quality

20 Single Unders

5 Push-up to Down Dog

20 Single Unders

10 Slow Wall Squats (http://youtu.be/pktIjwNiuYE)

Barbell Warmup

Metcon

HOME GYM

Metcon (Time)

21-15-9:

Power Cleans (135/95)

50 Double Unders After Each Round

Directly Into…

21-15-9:

Front Squats (135/95)

50 Double Unders After Each Round

Warm-up

AT HOME WITH EQUIPMENT

6 Minutes For Quality

20 Single Unders

5 Push-up to Down Dog

20 Single Unders

10 Slow Wall Squats (http://youtu.be/pktIjwNiuYE)

Metcon

AT HOME WITH EQUIPMENT

Metcon (Time)

21-15-9:

Dumbbell Power Cleans

50 Double Unders After Each Round

Directly Into…

21-15-9:

Dumbbell Front Squats

50 Double Unders After Each Round

Warm-up

AT HOME WITHOUT EQUIPMENT

6 Minutes For Quality

20 Line hops

5 Push-up to Down Dog

20 Line Hops

10 Slow Wall Squats (http://youtu.be/pktIjwNiuYE)

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (Time)

21-15-9:

Odd Object Ground to Shoulder

50 Line Hops (https://youtu.be/AG3QNJriozI)

OR

50 Double Taps (https://youtu.be/rvb3aw-019Q)

After Each Round

Directly Into…

21-15-9:

Odd Object Front Squats

50 Line Hops (https://youtu.be/AG3QNJriozI)

OR

50 Double Taps (https://youtu.be/rvb3aw-019Q)

After Each Round

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