Pick Six

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute:

Easy Row

Active Spidermans

45 Seconds:

Moderate Row

Active Samson

30 Seconds:

Faster Row

Push-up to Down Dog

15 Seconds:

Sprint Row

Air Squats

Dumbbell Warmup (Using Light Dumbbells)

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Hang Reverse Lunges

Game

Sunday Funday!

AbMat Pizza Delivery Game:

The “pizza” has to be held overhead similar to a tray and cannot be gripped in any way. Once the game begins, everyone runs around and tries to knock over everyone else’s pizza.

Round 1: Play for 1-2 min. A dropped pizza means you have to do 2 burpees before joining back in the game.

Round 2: Elimination. A dropped pizza means you are out. Last person still holding pizza wins!

Mobility

Couch Stretch – 1 Minute Each Side

Child’s Pose – 1 Minute

Up Dog – 1 Minute

Movement Prep

*With Lighter Weight:*

5 Dumbbell Strict Presses (Right Arm)

5 Dumbbell Strict Presses (Left Arm)

5 Dumbbell Strict Presses (Both Arms Against Wall: https://youtu.be/gNtFlaXRYrw)

– – – – – – – – – – – – – – – – – – – – – –

*With Workout Weight:*

5 Dumbbell Strict Presses (away from wall but maintaining neutral spine)

Metcon

Metcon (Time)

6 Rounds:

10 Dumbbell Strict Presses (35/20)

12/10 Calorie Row

20 AbMat Sit-ups

Group Stretch

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