Down and Out

Hammonasset CrossFit – CrossFit

Warm-up

200m Run

5 Knuckle Drags

10m Cradle Stretch

5 Walkouts

10 Air Squats

5 Med Ball Front Squats

5 Med Ball Push Press

5 Wall Balls (light)

200m Run

Mobility

PVC Pass Throughs – :30 Seconds

Couch Stretch – :45 Seconds Each Side

Gymnastics

EMOM 12

1. Handstand Progressions (3 wall walks, :30 handstand hold, 10 shoulder taps, etc.)

2. :30 Hollow Hold or Hollow Rocks

3. 10 Scap Pull-ups + 5 Kip Swings

Rehearsal

5 Wallballs

5 Pull-ups

100 Meter Run

Metcon

Metcon (Time)

21-18-15-12-9:

Wallballs (20/14)

Pull-ups

200 Meter Run*

*After Each Round. 5 Total Runs.

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