Totality

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

5 Modified Burpees

5 Air Squats

5 Push-ups

5 Good Mornings

Metcon

ZOOM

Metcon (No Measure)

AMRAP 6

5 Burpees

10 Split Squats

AMRAP 6

5 Burpees

10 Single Legged Squats

AMRAP 6

5 Burpees

10 Goblet Squats

Warm-up

HOME GYM

2 Sets

30 Seconds Single Leg Glute Bridge (Each Side)

30 Seconds Front Plank

30 Seconds Glute Bridge

30 Seconds Air Squats

30 Seconds Glute Bridge Walkouts

30 Seconds Inchworm to Push-up

Barbell Warm-up

Metcon

HOME GYM

Metcon (Time)

For Time:

30 Sumo Deadlift High Pulls

30 Front Squats

30 Hang Squat Cleans

30 Power Snatches

30 Overhead Squats

* On the Minute: 5 Burpees

* Barbell: 95/65

Warm-up

AT HOME WITH EQUIPMENT

2 Sets

30 Seconds Single Leg Glute Bridge (Each Side)

30 Seconds Front Plank

30 Seconds Glute Bridge

30 Seconds Air Squats

30 Seconds Glute Bridge Walkouts

30 Seconds Inchworm to Push-up

Single Dumbbell Warmup

*Performed With Light Dumbbell:*

10 Goblet Squats

10 Romanian Deadlifts (Each Side) (https://youtu.be/sSIw7kxBs8w)

10 Single Arm Russian Swings

10 Strict Press (Each Side)

Metcon

AT HOME WITH EQUIPMENT

Metcon (Time)

For Time:

30 Single Dumbbell Deadlifts

30 Single Dumbbell Russian Swings

30 Single Dumbbell Goblet Squats

30 Single Dumbbell Hang Squat Cleans

30 Single Dumbbell Power Snatches

30 Single Dumbbell Overhead Squats

*On the Minute: 5 Burpees
* Alternate every 5 reps for: Deadlifts, Russian Swings and Overhead Squats

* Alternate every 1 rep for Hang Squat Cleans and Power Snatches

Warm-up

AT HOME WITHOUT EQUIPMENT

2 Sets

30 Seconds Single Leg Glute Bridge (Each Side)

30 Seconds Front Plank

30 Seconds Glute Bridge

30 Seconds Air Squats

30 Seconds Glute Bridge Walkouts

30 Seconds Inchworm to Push-up

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (Time)

For Time:

30 Odd Object Deadlifts (https://youtu.be/F_nFVDANaAE)

30 Odd Object Russian Swings (https://youtu.be/4cbkKurkoas)

30 Odd Object Goblet Squats (https://youtu.be/42UBogWGQGo)

30 Odd Object Hang Squat Cleans (https://youtu.be/ug5nn7rsXPg)

30 Odd Object Power Snatches (https://youtu.be/kRsckQhX0is)

30 Odd Object Overhead Squats (https://youtu.be/oExqayK1cgw)

*On the Minute: 5 Burpees

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