Double Dose

Hammonasset CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8-10 min:

300m Run/Row

10 Russian KB Swings

10 Push-ups

10 Air Squats

30 Jump Rope Singles

Then:

foam roll/stretch

Metcon

Metcon (No Measure)

30 minute EMOM (6 rounds total)

Min 1: 15 KB Swings

Min 2: 10 Burpees

Min 3: 15 Goblet Squats/Air Squats

Min 4: 30 DU/75 Singles

Min 5: 100 Meter Run

Finisher

Tabata Abs

Stretch/Mobility

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