Hammonasset CrossFit – CrossFit
Warm-up
30 Seconds
Easy Shuttle Jog
Squat to Medicine Ball
Moderate Row
Ground to Overhead with Medicine Ball
Faster Shuttle Run
Squats with Medicine Ball
20 Seconds *Performed with Lighter Dumbbell*
Dumbbell Romanian Deadlifts (Each Side)
Hollow Hold
Dumbbell Strict Press & Reach (Each Side)
Arch Hold
Dumbbell High Plank Rows (Each Side)
Mobility
Dumbbell Ankle Stretch: 45 Seconds Each Side
Child’s Pose on Medicine Ball: 1 Minute
Couch Stretch: 45 Seconds Each Side
Monthly Challenge
1-Mile Run (Time)
Max Effort 1-Mile Run
Rest 5 minutes before starting Movement Prep for the Metcon
Movement Prep
Wall Ball Prep:
5 Front Squats
5 Push Press
5 Thrusters
5 Wallballs
TTB Prep:
10 Scap Pull-ups (Pulling Shoulders Down)
5 Kip Swings
3 Strict Toes to Bar
1-3 Knees to Chest
3 Toes to Bar
DB Snatch Prep:
*Each Side With Lighter Weight: *
5 Strict Presses (Each Side, Thumb Back)
5 Deadlifts
5 Jump Shrugs
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10 Alternating Dumbbell Snatches
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*Build to Workout Weight *
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
12/9 Calorie Row
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar
