Hammonasset CrossFit – CrossFit
Warm-up
300m Row
Group Line Drills:
Quad Stretch & Straight Leg Kicks Down
Lunge Back
Side Lunge & Cradle Stretch Down
Bear Crawl Back
Walking Samson & Walking Spidermans Down
Reverse Bear Crawl Back
High Knees & Butt Kickers Down
Crab Walk Back
*First stretch half way down the floor. Second stretch the rest of the way. Complete last movement the full length back.*
Mobility
Pigeon Pose + Wrist Stretch: 30 Seconds Each Side
Pigeon Pose + Lat Stretch: 30 Seconds Each Side
Skill Work
12 EMOM
Min 1: 2-3 Rope Climbs
MIn 2: 8-10 Pistols/Single Leg Box Squats
Min 3: :30 sec Handstand Hold/2 Wall Walks
Adjust reps and movement as needed.
Metcon
Metcon (Time)
5 Rounds:
10 Strict Press (75/55)
20 Front Rack Reverse Lunges (75/55)
