Hammonasset CrossFit – CrossFit
Warm-up
1 Minute
Easy Row
Active Spidermans
45 Seconds
Medium Row
Active Samson
30 Seconds
Faster Row
Air Squats
Dumbbell Warmup Performed With Light Dumbbells:
5 Romanian Deadlifts
5 Hang Power Cleans
5 Strict Press
5 Front Squats
5 Step Back Lunges (Each Leg)
Mobility
Pigeon Pose on Box: 45 Seconds Each Leg
Dumbbell Squat Hold: 1 Minute
Holding a dumbbell in the goblet position, assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible and drives the knees out while keeping the heels on the ground.
Movement Prep
3 Push-ups
3 Frog Hops
3 Box Step-ups (Each Leg)
10 Small Hops
10 Tall Hops
3 Box Jumps
2 Burpee Box Jumps (Workout Box)
2 Dumbbell Front Squats- Each Option (Lighter Weight) https://youtu.be/8EHMZlLmfNg5
2-4 Dumbbell Front Squats (Workout Weight)
Rehearsal
1 Round
4 Burpee Box Jump Overs
5 Dumbbell Front Squats
6 Calorie Row
Metcon
Use 2 dumbbells for front squats
Metcon (Time)
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50/35)
15/12 Calorie Row
Score is Slowest Round
