Double Play

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

1 Minute

Easy Row

Active Spidermans

Jump Rope Singles

45 Seconds

Moderate Row

Push-up to Down Dog

Jump Rope Higher Singles

30 Seconds

Fast Row

Walkout

DUs or DU Practice

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Mobility

PVC Work (3 Pass Throughs + 3 Overhead Squats): 45 Seconds

Ankle Stretch: 30 Seconds Each Side

Couch Stretch: 45 Seconds Each Side

Movement Prep

EMOM 9

Begin with light weight and add…

1. 5 Snatch Balance

2. 5 Hang Power Snatch

3. 5 Overhead Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 Power Snatches (115/80)

10 Overhead Squats (115/80)

15 Hang Power Cleans (115/80)

20/15 Calorie Row

50 Double Unders
DU Substitutions:

Reduce Reps

100 Single Unders

1 Minute of DU Practice

Group Stretch

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