Happy Birthday to Our Melissa!

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

10 Spiderman Lunges

5 Air Squats

10 Bicycle Lunges

5 Burpees

Metcon

ZOOM

Metcon (No Measure)

Tabata Jumping Jacks

Tabata Bent Over Rows

Tabata Mountain Climbers

Tabata Jump Squats

Tabata Sit-ups

Warm-up

3 Rounds:

30 Seconds Active Samson [

30 Seconds Alternating Bird Dogs

30 Seconds Jumping Jacks

Into…

3 Rounds:

30 Seconds Box Step-ups

30 Seconds Front Plank

30 Seconds Inchworm to Push-up

Metcon

HOME GYM

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Box Jumps (24/20)

1 Minute Toes to Bar

1 Minute Kettlebell Swings (53/35)

1 Minute Rest

Warm-up

AT HOME WITH EQUIPMENT

3 Rounds:

30 Seconds Active Samson [

30 Seconds Alternating Bird Dogs

30 Seconds Jumping Jacks

Into…

3 Rounds:

30 Seconds Box Step-ups

30 Seconds Front Plank

30 Seconds Inchworm to Push-up

Metcon

AT HOME WITH EQUIPMENT

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Plate Hops

1 Minute Weighted Sit-ups

1 Minute Russian Dumbbell Swings

1 Minute Rest

Warm-up

AT HOME WITHOUT EQUIPMENT

3 Rounds:

30 Seconds Active Samson [

30 Seconds Alternating Bird Dogs

30 Seconds Jumping Jacks

Into…

3 Rounds:

30 Seconds Box Step-ups

30 Seconds Front Plank

30 Seconds Inchworm to Push-up

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Line Hops (https://youtu.be/AG3QNJriozI)

1 Minute Sit-ups

1 Minute Russian Odd-Object Swings

1 Minute Rest

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