Hammonasset CrossFit – CrossFit
Warm-up
Teams of two Rotating Through 2 Stations:
1st Station: Row
2nd Station: Dumbbell Movement (Warmup completed with one light dumbbell)
______________________________________
30 Seconds
Easy Row
Lateral Hops Over Dumbell
Moderate Row
Dumbbell Deadlifts (Change Arms Every 5)
Faster Row
Dumbbell Strict Press (Change Arms Every 5)
Mobility
1 Minute Each (One Partner at Each Station)
**Dumbbell Ankle Stretch: lace dumbbell on top of the knee and drive weight forward while keeping the heel down. Switch at 30 seconds.
**Standing Hamstring Stretch: Cross one foot over the other and reach for the floor. Switch at 30 seconds.
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2:
AMRAP 25:
60 Calorie Row
40 Alternating Dumbbell Snatches (55/40)
200 Double Unders
10 Rope Climbs
*Rope Climbs can be done at any point during each round.
Subs include:
* Reducing Reps, Seated Rope Pulls, 1/2 Rope Climbs, Pull-ups, and Ring Rows
*DB Snatch is meant to be heavier than usual
*If doing Single Unders double the reps
