Happy Friday!

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

5 Good Mornings

5 Modified Burpees

5 Sit-ups

5 Air Squats

Metcon

ZOOM

Metcon (No Measure)

AMRAP 6

20 High Knees

10 Shoulder to Overhead

AMRAP 6

7 Burpees

10 Counter Balance Squats

AMRAP 6

10 Plyo Lunges

10 Romanian Deadlifts

Warm-up

HOME GYM

7 Minutes For Quality

*Performed with Empty Barbell*

100 Meter Run

10 Barbell Bent Over Rows (https://youtu.be/64DqGCc5ggQ)

10 Barbell Strict Press

10 Barbell Romanian Deadlifts

Metcon

HOME GYM

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

5 Strict Pull-ups

10 Push Presses (95/65)

15 Deadlifts (95/65)

Warm-up

AT HOME WITH EQUIPMENT

7 Minutes For Quality

*Performed with Light Dumbbell*

100 Meter Run

10 Single Dumbbell Rows (Each Side) (https://youtu.be/izacInNZMWs)

10 Single Dumbbell Strict Press (Each Side)

10 Single Dumbbell Deadlifts (Each Side)

Metcon

AT HOME WITH EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

5 Strict Pull-ups

10 Double Dumbbell Push Presses

15 Double Dumbbell Deadlifts

Warm-up

AT HOME WITHOUT EQUIPMENT

7 Minutes For Quality

100 Meter Run

5 Odd Object Rows

5 Odd Object Strict Press

5 Odd Object Deadlifts

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

10 Odd Object Rows (https://youtu.be/5bTX5qKWtEA)

10 Odd Object Push Presses

15 Odd Object Deadlifts

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