Hammonasset CrossFit – CrossFit
Warm-up
1 Minute
Easy Row
Air Squats to Medicine Ball
Front Plank to Push-up Plank
40 Seconds
Moderate Row
Medicine Ball Strict Press
Shoulder Taps
20 Seconds
Faster Row
Medicine Ball Thrusters
Handstand Hold on Wall (Sub: Medicine Ball Overhead Hold)
Mobility
Kettlebell Thoracic Opener: 2 Minutes
Pigeon Pose + Lat Reach: 1:30 Each Side
Wrist Stretch: 1 Minute
Movement Prep
Wallball Movement Prep
Establish Tripod Position
5 Front Squats
5 Thrusters
5 Wallballs
Strict Handstand Push-ups Movement Prep
2-3 Minutes of Headstand Hold Practice
Establish Tripod on Wall
1-3 Strict Handstand Push-ups
Metcon
Metcon (Time)
5 Rounds:
21/15 Calorie Row
15 Wallballs (20/14)
9 Strict Handstand Push-ups
