Hammonasset CrossFit – CrossFit
Warm-up
250m Row
3 Rounds:
15 Air Squats
20 DUs/40 Singles
10 Box Jumps
10 Wall Balls
Dynamic Movements
Running Drills:
High Knees
Butt Kickers
Karaoke
Over the Hurdle
Walk on Heels
Walk on Toes
Frankenstein
Etc. . .
Metcon
Metcon (Time)
6 X 400m + 5 Burpees
Rest 1:30 between rounds
Work to maintain same running pace through all 6 rounds. Score is total time minus the rest (7:30)
Metcon
Rest 5 minutes then Max Double Unders (or attempts) in 2 minutes.
Double-Unders (2 min Max Reps)
Stretch/Mobility
Couch Stretch
Pigeon Stretch
Lying Hamstring Stretch
Foam Roll
