Hammonasset CrossFit – CrossFit
Warm-up
30 Seconds
Active Samson
Squat to Medicine Ball
Active Spidermans
Medicine Ball Russian Twists
Push-up Shoulder Taps*
Medicine Ball Deadlifts
Push-up to Down Dog
Medicine Ball Slams
*Using a lighter medicine ball*
*From a push-up plank position, alternate between touching the left shoulder with the right hand and the right shoulder with the left hand.
Mobility
Medicine Ball Squat Hold: 1 Minute
Wrist Stretch: 1 Minute
Overhead Stretch on Wall: 1 Minute
Movement Prep
Wall Ball
5 Pausing Front Squats (Laces In Front of The Face)
5 Push Press
5 Pausing Wallballs (Pause in the Bottom to Check Position)
5 Wallballs (Relaxing the Arms)
Farmers Carry
100 Feet (Normal Speed)
100 Feet (Faster Speed)
Handstand Push-up
5 Kick Ups To Wall (Hold For 2 Seconds)
4 Kick Ups + Negative
3 Handstand Push-ups
Weightlifting
Bench Press (5-5-5-3-3-1+)
40%-45%-55%-70%-80%-90%
Metcon
Metcon (Time)
3 Rounds:
21 Wallballs (20/14)
200′ Farmers Carry (KB: 53/35 or DB: 55/35)
9 Handstand Push-ups
