Wall-E

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

300m Run

Then 2x:

10 Air Squats

10 Light DB Shoulder Press

10 Wall Ball Front Squats

10 Med Ball Slams

10 Plated Halos

Finish with 75 Single Unders

Mobility

Couch Stretch: 30 sec each leg

Wall Supported Ankle Stretch: 30 sec each leg

Banded Pass Throughs: 30 sec

Movement Prep

DU Prep:

30 Seconds Straight:

10 Seconds Tight Single Unders

10 Seconds Higher Single Unders

10 Seconds Double Under Attempts

Wall Ball Prep:

5 Very High Wallballs

5 Wallballs

DB Push Press Prep: (good form vs. bad form: https://youtu.be/S44ffVzmRjA)

5 Single Arms Push Presses (Each Side)

*Build to Workout Weight*

5 Single Arms Push Presses (Each Side)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Single Arm Dumbbell Push Press (50/35)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders
*Switching arms every 5 reps on the DB Push Press*

DU Substitutions:

Reduce Reps

60 Single Unders

45 Seconds of DU Practice

Stretch/Mobility

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