Backstop

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute

Easy Bike

Active Samson

:45 Seconds

Moderate Bike

Step Back Lunges

:30 Seconds

Faster Bike

Walking Lunge + Air Squat at Top

Dumbbell Warmup (Using 1 Light Dumbbell, 5 Reps Each Side):

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Hang Reverse Lunges

Mobility

Pigeon Pose: 1 Minute Each Side

Dumbbell Ankle Stretch: 1 Minute Each Side

Elevated Front Rack Stretch: 1 Minute

Couch Stretch: 1 Minute Each Side

Movement Prep

5 Reverse Lunges Each Leg (No Weight)

4 Reverse Lunges Each Leg (Lighter Weight)

3 Reverse Lunges Each Leg (Workout Weight)

Metcon

Metcon (Time)

5 Rounds:

10 Dumbbell Front Rack Reverse Lunges (50/35)

20/14 Calorie Row

Group Stretch

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