Sweat Buckets

Hammonasset CrossFit – CrossFit

Warm-up

300m Row

300m Run

10 Active Samsons

200m Row

200m Run

10 Active Spidermans

100m Row

100m Run

10 Air Squats

Mobility

Ankle Stretch: 30 Seconds Each Side

Couch Stretch: 30 Seconds Each Side

Metcon

Metcon (Time)

For Time:

50-40-30-20-10: Calorie Row

100-200-400-600-800: Meter Run

Group Stretch

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