Ground Control

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute Each:

Easy Row

Active Spiderman

Active Samson Stretch

45 Seconds Each:

Moderate Row

Bodyweight Good Mornings

Push-up to Down Dog

30 Seconds Each:

Fast Row

Slow Air Squats

Sit-ups

Mobility

1 Minute Each:

PVC Pass Throughs

Couch Stretch (each side)

KB Ankle Stretch (each side)

https://www.youtube.com/watch?v=nRhhvA9Zx28

Movement Prep

Burpee

3 Push-ups

3 Frog Hops

3 Burpees

KB Swing

(with lighter weight)

5 KB Deadlifts

5 Russian Swings

5 Full Swings

(with workout weight)

5 KB Deadlifts

5 Russian Swings

5 Full Swings

Rehearsal

1 Round

20 Seconds Burpees

10 Seconds Rest

20 Seconds KB Swings

10 Seconds Rest

20 Seconds Row

Metcon

Metcon (Calories)

EMOM 16 (4 Rounds)

Min. 1: 15 Burpees

Min. 2: KB Swings (53/35)

Min. 3: Max Calorie Row

Min. 4: Rest

Share