Hammonasset CrossFit – CrossFit
Warm-up
30 Seconds:
Easy Single Unders
Plate Ground to Overhead
Front Rack Stretch
Higher Single Unders
Plate Counterbalance Squats
Chest Stretch
Fast Single Unders
Squats with Heels on Plate
Child’s Pose on Plate
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Hang Power Cleans
5 Front Squats
Movement Prep
15 Seconds Bounds (No Rope)
15 Seconds Double Under Practice
20 Seconds Row (Feet Not Strapped In)
20 Seconds Row (Feet Strapped In)
Weightlifting
Every 3 minutes for 15 minutes (5 Rounds):
3 Squat Cleans
Should be either touch and go or consecutive singles.
Squat Clean (Build to a heavy 3 reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30/25 Calorie Row
15 Push Jerks (115/80)
