Hammonasset CrossFit – CrossFit
Warm-up
30 Seconds
Easy Row
Side Lunges
Moderate Row
Cossack Squats
Faster Row
Slow Air Squats
20 Seconds Each
Easy Single Unders
Quick Single Unders
Higher Single Unders
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Barbell Ankle Stretch: 1 Minute
Barbell Squat Hold: 1 Minute
Movement Prep
30 Seconds of Single Unders
100 Meter Run
30 Seconds of Double Under Attempts
1 Minute of Slow Wall Squats
5 Pausing Back Squats
5 Back Squats
Weightlifting
Give athletes 15 minutes to build to 3 heavy sets of 5 Back Squats.
Back Squat
Metcon
Metcon (Time)
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row
