Phase 1

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

10 Good Mornings

5 Push-ups

10 Air Squats

10 Mountain Climbers

Metcon

ZOOM

Metcon (No Measure)

AMRAP 6

5 Burpees

10 Side Lunges

AMRAP 6

5 Burpees

10 V-ups

AMRAP 6

5 Burpees

10 Single Leg Deadlifts

Warm-up

HOME GYM

3 Rounds

30 Seconds Cossack Squats (http://youtu.be/Bvodm1BivOo)

30 Seconds Push-up to Down Dog

30 Seconds Glute Bridges

Directly Into…

3 Rounds

30 Seconds Air Squats

30 Seconds Mountain Climbers

30 Seconds Glute Bridge Walkouts

Metcon

HOME GYM

Metcon (5 Rounds for reps)

5 Rounds:

AMRAP 3:

3 Double Dumbbell Power Snatches (50s/35s)

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds

Warm-up

AT HOME WITH EQUIPMENT

3 Rounds

30 Seconds Cossack Squats (http://youtu.be/Bvodm1BivOo)

30 Seconds Push-up to Down Dog

30 Seconds Glute Bridges

Directly Into…

3 Rounds

30 Seconds Air Squats

30 Seconds Mountain Climbers

30 Seconds Glute Bridge Walkouts

Metcon

AT HOME WITH EQUIPMENT

Metcon (5 Rounds for reps)

5 Rounds:

AMRAP 3:

3 Double Dumbbell Power Snatches*

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds
*If only 1 available, do 6 alternating single arm

Warm-up

AT HOME WITHOUT EQUIPMENT

3 Rounds

30 Seconds Cossack Squats (http://youtu.be/Bvodm1BivOo)

30 Seconds Push-up to Down Dog

30 Seconds Glute Bridges

Directly Into…

3 Rounds

30 Seconds Air Squats

30 Seconds Mountain Climbers

30 Seconds Glute Bridge Walkouts

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (5 Rounds for reps)

5 Rounds:

AMRAP 3:

3 Odd Object Ground to Overhead (https://youtu.be/kRsckQhX0is)

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds

Share