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Hammonasset CrossFit – CrossFit

Warm-up

:30 Seconds each movement

Easy Row

Hollow Hold

Moderate Row

Arch Hold (superman position)

Then:

200 Meter Run + 10 meter Group Dynamics:

Quad Stretch

Knee to Chest

Solider Kicks

Cradle Stretch

Walkouts w/push-up

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Mobility

Couch Stretch – 1 Minute Each Side

Child’s Pose – :45 Seconds

Movement Prep

Pull-up Prep:

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups

3 Kip + Kick

3 Kip + Kick + Pop (No Pull With Arms)

3 Pull-ups

TTB Prep:

3 Knees to Chest

3 Toes to Bar

Metcon

Rehearsal

1 Round

100 Meter Run

2 Pull-ups

2 Toes to Bar

2 Chest to Bar Pull-ups

2 Calorie Row

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

Buy-In: 300 Meter Run

Followed By…

21 Pull-ups

21/15 Calorie Row
Rest 5 min

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 300 Meter Run

Followed By…

15 Toes to Bar

15/10 Calorie Row
Rest 5 min

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 300 Meter Run

Followed By…

9 Chest To Bar Pull-ups

9/6 Calorie Row

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