Hammonasset CrossFit – CrossFit
Warm-up
30 Seconds
Karaoke Around Room (15 Seconds Each Way)
Spiderman Pushbacks
Side Shuffle Around Room (15 Seconds Each Way)
Active Dive-bombers
Skip For Height Around Room
Glute Bridges
Skip For Distance Around Room
Jumping Air Squats
*Set up cones to create a circular track or have athletes move in a line back and forth
Modified Barbell Warmup
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Rack Elbow Rotations (Each Side)
5 Front Squats
5 Strict Press & Reach
5 Back Squats
Mobility
Wrist Stretch: 40 Seconds
Chest Stretch: 40 Seconds
Squat Hold 40 Seconds
Metcon
Metcon (Time)
Teams of 2
2 Rounds (30 Minute Cap):
50 Back Squats (155/105)
400 Meter Partner Med Ball Run (20/14)
50 Bench Press (135/95)
400 Meter Partner Med Ball Run
50 Hang Power Cleans (115/85)
400 Meter Partner Med Ball Run
