Hammonasset CrossFit – CrossFit
Warm-up
30 Seconds:
Easy Row
Active Samson
Moderate Row
Active Spidermans
Faster Row
Air Squats
Wallball Partner Warmup
*Grab a partner and a light wallball for this warmup. Line up on opposite sides of the room.*
**2 Rounds: **
:20 Seconds Chest Passes
:20 Seconds Lateral Passes
:20 Seconds Lateral Passes (Other Side)
:20 Seconds Squat Passes
Mobility
Chest Stretch: 1 Minute
Medicine Ball Squat Hold: 45 Seconds Each Side
Movement Prep
Row Prep:
20 Seconds Easy Row @ 26 SPM
20 Seconds Moderate Row @ 26 SPM
20 Seconds Harder Row @ 26 SPM
Burpee Prep:
3 Frog Hops
3 Burpees
6 Lateral Hops Over Rower
3 Lateral Burpees Over Rower
Wallball Prep:
5 Front Squats
5 Push Press
5 Thrusters
7 Wallballs*
*Get higher with each wallball to work on absorbing the weight
DB Snatch Prep:
*With Lighter Weight:*
3 Deadlifts (Each Arm)
3 Jump Shrugs (Each Arm)
3 High Pulls (Each Arm)
3 Strict Press (Each Arm)
6 Alternating Dumbbell Snatches
*Build to Workout Weight*
6 Alternating Dumbbell Snatches
Metcon
Vader (Time)
3 Rounds:
24/20 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower
This is a re-test from 12/21/2018
