Hammonasset CrossFit – CrossFit


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


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


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

Group Stretch