Stop, Drop, & Roll

Hammonasset CrossFit – CrossFit


300m Run or Row

10 Spiderman Lunges

:45 sec Front Rack Stretch

10 Walking Samson + Air Squat at top

:45 sec Wrist Stretch

5 Pushup to Down Dog

:45 sec Child’s Pose

Movement Prep

Barbell Warm-up:

4 Elbow Rotations

4 High Hang Power Cleans

4 Hang Power Cleans

3 Pausing Front Squats

3 Push Presses

3 Thrusters

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans

Build to workout weight


Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

1200 Meter Med Ball Run (20/14 or heavier!)

140/100 Calorie Row

100 Hang Power Cleans (105/75)

80 Thrusters (105/75)

60 Squat Cleans (105/80)
ALL team members run together, sharing the Med Ball throughout. For all other movements split reps as equally as possible with one teammate working at a time.

Group Stretch