Happy Tuesday!

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

5 Modified Burpees

10 Lunges

5 Push-ups

10 Air Squats

Metcon

ZOOM

Metcon (No Measure)

Tabata Mountain Climbers

Tabata SA Shoulder to Overhead

Tabata Weighted Lunges

Tabata Push-ups

Tabata Weighted Squats

Warm-up

HOME GYM

Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Metcon

Metcon (Time)

1 Round:

160 Double Unders

800 Meter Run

40 Bar Facing Burpees

2 Rounds:

80 Double Unders

400 Meter Run

20 Bar Facing Burpees

3 Rounds:

40 Double Unders

200 Meter Run

10 Bar Facing Burpees

Warm-up

AT HOME WITH EQUIPMENT

Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Metcon

AT HOME WITH EQUIPMENT

Metcon (Time)

1 Round:

160 Double Unders

800 Meter Run

40 Burpees

2 Rounds:

80 Double Unders

400 Meter Run

20 Burpees

3 Rounds:

40 Double Unders

200 Meter Run

10 Burpees

Warm-up

AT HOME WITHOUT EQUIPMENT

Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (Time)

1 Round:

160 Line Hops or Double Taps

800 Meter Run

40 Burpees

2 Rounds:

80 Line Hops or Double Taps

400 Meter Run

20 Burpees

3 Rounds:

40 Line Hops or Double Taps

200 Meter Run

10 Burpees
Line Hops (https://youtu.be/AG3QNJriozI)

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

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