Of Course

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

5 Air Squats

5 Modified Burpees

5 Sit-ups

10 Bird Dogs

Metcon

ZOOM

Metcon (No Measure)

Tabata High Knees

Tabata Push-ups

Tabata Single Arm Bent Over Rows

Tabata Plank Jacks

Tabata Floor Press

Warm-up

HOME GYM

60 Seconds Seconds Shuttle Runs (Easy)

45 Seconds Seconds Active Samson

30 Seconds Hollow Hold

60 Seconds Shuttle Runs (Moderate)

45 Seconds Straight Leg Sit-ups (https://youtu.be/l1cjHXMWScE)

30 Seconds Arch Hold

60 Seconds Shuttle Runs (Faster)

45 Seconds Reverse Lunges

30 Seconds Push-up to Down Dog

Metcon

HOME GYM

Metcon (Time)

5 Rounds For Time:

30 Reverse Lunges

20 Shuttle Runs

10 Toes to Bar

Warm-up

AT HOME WITH OR WITHOUT EQUIPMENT

60 Seconds Seconds Shuttle Runs (Easy)

45 Seconds Seconds Active Samson

30 Seconds Hollow Hold

60 Seconds Shuttle Runs (Moderate)

45 Seconds Straight Leg Sit-ups (https://youtu.be/l1cjHXMWScE)

30 Seconds Arch Hold

60 Seconds Shuttle Runs (Faster)

45 Seconds Reverse Lunges

30 Seconds Push-up to Down Dog

Metcon

AT HOME WITH OR WITHOUT EQUIPMENT

Metcon (Time)

5 Rounds For Time:

30 Reverse Lunges

20 Shuttle Runs

10 Reverse Burpees(https://youtu.be/WCEuVr-n_OY)

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