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Hammonasset CrossFit – CrossFit

Warm-up

300m Run or Row

5 Push-up to Down Dog

10 PVC Pass Throughs

50 Single Unders

5 Burpees

10 PVC Figure 8’s (5 each direction)

50 Mountain Climbers

5 Walkouts

10 Box Step-ups + 5 Box Jumps

25 DUs/50 Single Unders

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Mobility

Child’s Pose on Low Box or Med Ball – 1 Minute

Box Supported Ankle Stretch – :45 Seconds

Metcon

Movement Prep:

3 Snatch Grip Deadlifts

3 High Hang Jump Shrugs

3 Hang Muscle Snatches

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

– – – – – – – – – – – – – – – – – –

Build to All Three Barbell Weights

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

12 Power Snatches (75/55)

4 Burpee Box Jump Overs (24/20)

Rest 5 min
DU Movement Substitutions:

Reduce Reps

200 Single Unders

1:30 Double Under Practice

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

8 Power Snatches (95/65)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

4 Power Snatches (115/80)

4 Burpee Box Jump Overs (24/20)

Stretch/Mobility

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