Supple Sunday

Hammonasset CrossFit – CrossFit

Warm-up

HOME GYM AND AT HOLME WITH EQUIPMENT

8 Minutes For Quality

*With Light Dumbbell:*

100 Meter Single Arm Farmers Carry (50 Each Side)

30 Seconds Flutter Kicks (https://youtu.be/1rbuQjF7RQA)

30 Seconds Down Dog (https://www.youtube.com/watch?v=pASLkvDHyxE)

30 Seconds Up Dog (https://www.youtube.com/watch?v=OSgWJvZ6UaE)

Metcon

HOME GYM AND AT HOME WITH EQUIPMENT

Metcon (No Measure)

5 Rounds:

30 Second Side Plank (Each Side)

200 Meter Farmers Carry (50s/35s)

1 Minute Max Leg Lift Overs (https://youtu.be/9Vmzpb6NVOw)

Warm-up

AT HOME WITHOUT EQUIPMENT

100 Meter Run

30 Seconds Flutter Kicks (https://youtu.be/1rbuQjF7RQA)

30 Seconds Down Dog (https://www.youtube.com/watch?v=pASLkvDHyxE)

30 Seconds Up Dog (https://www.youtube.com/watch?v=OSgWJvZ6UaE)

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (No Measure)

5 Rounds:

30 Second Side Plank (Each Side)

400 Meter Run

1 Minute Max Leg Lift Overs

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