Jump Start

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Easy Row

Easy Single Unders

Active Spidermans

20 Seconds

Medium Row

Higher Single Unders

Push-up to Down Dog

15 Seconds

Fast Row

Double Under Practice

Air Squats

Movement Prep

*Each Arm With Lighter Weight:*

3 Deadlifts

3 High Pulls

3 Strict Press

6 Alternating Dumbbell Snatches

*With Workout Weight:*

6 Alternating Dumbbell Snatches

5 Reps Hollow/Arch Floor Drill

https://www.youtube.com/watch?v=L_SFWtGQoM0&feature=youtu.be

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

Rehearsal

1 Round:

10 Double Unders

8 Dumbbell Snatches

6 Calorie Row

4 Toes to Bar

Metcon

Metcon (Time)

For Time:

60 Double Unders

30 Dumbbell Snatches (50/35)

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Toes to Bar

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Dumbbell Snatches (50/35)

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