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Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

5 Modified Burpees

10 Slow Bicycle Crunches

5 Good Mornings

10 Slow Reverse Lunges

Metcon

ZOOM

Metcon (No Measure)

Tabata Deadlifts

Tabata Burpees

Tabata Sit-ups

Tabata Plank

Tabata Jumping Jacks

Warm-up

HOME GYM

Warmup Set

*With Lighter Weight:*

20 Seconds Deadlifts

10 Seconds Rest

20 Seconds AbMat Sit-ups

10 Seconds Rest

Metcon

HOME GYM

Metcon (AMRAP – Reps)

16 Rounds:

20 Seconds Deadlifts (135/95)

10 Seconds Rest

20 Seconds AbMat Sit-ups

10 Seconds Rest
* Your score is the lowest number of reps, at each movement, added together. For instance, if your lowest number of Deadlifts was 10 and your lowest number of sit-ups was 12, then your score is 22.

Warm-up

AT HOME WITH EQUIPMENT

Practice Round

20 Seconds Double Dumbbell Deadlifts (https://youtu.be/42c4M-qS1-0)

10 Seconds Rest

20 Seconds Sit-ups

10 Seconds Rest

Metcon

AT HOME WITH EQUIPMENT

Metcon (AMRAP – Reps)

16 Rounds:

20 Seconds Double Dumbbell Deadlifts

10 Seconds Rest

20 Seconds AbMat Sit-ups

10 Seconds Rest
* Your score is the lowest number of reps, at each movement, added together. For instance, if your lowest number of Dumbbell Deadlifts was 10 and your lowest number of sit-ups was 12, then your score is 22.

Warm-up

AT HOME WITHOUT EQUIPMENT

Practice Round

20 Seconds Odd Object Deadlifts

10 Seconds Rest

20 Seconds AbMat Sit-ups

10 Seconds Rest

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (AMRAP – Reps)

16 Rounds:

20 Seconds Odd Object Deadlifts

10 Seconds Rest

20 Seconds AbMat Sit-ups

10 Seconds Rest
* Your score is the lowest number of reps, at each movement, added together. For instance, if your lowest number of Odd Object Deadlifts was 10 and your lowest number of sit-ups was 12, then your score is 22.

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