Hokey Pokey

Hammonasset CrossFit – CrossFit

Warm-up

300m Run or Row

2 Rounds:

10m Active Spidermans

5 Easy AbMat Sit-ups

5 Push-up to Down Dog

5 Air Squats

5 Moderate AbMat Sit-ups

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Front Squats

Mobility

Pigeon Pose – :45 Seconds Each Leg

Child’s Pose – :30 Seconds

Banded Walks

Place the band just below the knee. Lower to a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, take 10 steps in each direction, followed by 10 squats. Repeat this for another 10 steps in each direction and 10 squats.

Weightlifting

Spend 15 minutes to build to a heavy set of 5. Athletes can take 3 warm-up sets before beginning their 3 working sets.

Back Squat (5-5-5)

Build to a heavy set of 5

Rehearsal

1 Round:

5 Kettlebell Swings

7 AbMat Sit-ups

9 Air Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

15 Kettlebell Swings (70/53)

30 AbMat Sit-ups

45 Air Squats

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