Rope-a-Dope

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

Teams of two Rotating Through 2 Stations:

1st Station: Row

2nd Station: Dumbbell Movement (Warmup completed with one light dumbbell)

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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

Group Stretch

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