Comedy Central

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

5 Air Squats

5 Modified Burpees

5 Good Mornings

5 Push-ups

Metcon

ZOOM

Metcon (No Measure)

AMRAP 30

1. 10-12 Ground to Overhead

2. 15-20 Air Squats

3. 12-15 V-ups/Tuck ups

4. 14-20 Skater Lunges

5. 12-15 Burpees

Warm-up

HOME GYM

30 Seconds Each

Single Unders

Active Spiderman

Single Unders

Active Samson

Single Unders

Mountain Climbers

Single Unders

Reverse Lunges

Single Unders

Frog Hops

Single Unders

Slow Burpees

Metcon

HOME GYM

Metcon (Time)

3 Rounds:

40 Single Dumbbell Step-Back Lunges (50/35)

30 Single Dumbbell Alternating Power Snatches (50/35)

20 Burpees

On the Minute: 20 Double Unders

Warm-up

AT HOME WITH EQUIPMENT

30 Seconds Each

Single Unders

Active Spiderman

Single Unders

Active Samson

Single Unders

Mountain Climbers

Single Unders

Reverse Lunges

Single Unders

Frog Hops

Single Unders

Slow Burpees

Metcon

AT HOME WITH EQUIPMENT

Metcon (Time)

3 Rounds:

40 Single Dumbbell Step-Back Lunges

30 Single Dumbbell Alternating Power Snatches

20 Burpees

On the Minute: 20 Double Unders

Warm-up

AT HOME WITHOUT EQUIPMENT

30 Seconds Each

Line Hops

Active Spiderman

Line Hops

Active Samson

Line Hops

Mountain Climbers

Line Hops

Reverse Lunges

Line Hops

Frog Hops

Line Hops

Slow Burpees

Metcon

Metcon (Time)

3 Rounds:

40 Reverse Lunges OR Jumping Lunges

30 Odd Object Ground to Overhead

20 Burpees

*On the Minute: 20 Line Hops (https://youtu.be/AG3QNJriozI)

OR

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

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