Hammonasset CrossFit – CrossFit
Warm-up
Foam Roll/Stretch
200m Row
Then 30 Seconds Each Movement:
Medicine Ball Foot Taps
Knuckle Drags
Air Squat to Medicine Ball
Active Samson
Medicine Ball Deadlifts
Active Spidermans
Medicine Ball Slams
Push-up to Down Dog
Mobility
Child’s Pose on Box – 45 Seconds
Box Supported Ankle Stretch – 45 Seconds
Weightlifting
Review Push Press and Power Snatch movements. In 15 minutes work up to a heavy single Push Press.
Push Press (5-5-3-3-1)
55%-65%-75%-85%-90%
Metcon
Review Ball Slam and Box Jump movements.
Rehearsal:
3 Ball Slams
3 Power Snatches
3 Box Jumps
3 Push Presses
3 Calorie Row
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Ball Slams (20/14)
15 Power Snatches (75/55)
15 Box Jumps (24/20)
15 Push Presses (75/55)
15/12 Calorie Row
