Vader

Hammonasset CrossFit – CrossFit

Warm-up

300m Row

:30 Seconds

Knuckle Drags

Quad Stretch

Active Samson

Active Spidermans

Push-up to Down Dog

Air Squats

Wallball Partner Warmup

Grab a partner and a light wallball. Set up on opposite sides of the room a good distance apart.

:20 Seconds Chest Passes

:20 Seconds Lateral Passes

:20 Seconds Lateral Passes (Other Side)

:20 Seconds Squat Passes

Mobility

Dumbbell Squat Hold: 1 Minute

Dumbbell Ankle Stretch: 30 Seconds Each Side

Chest Stretch: 45 Seconds

Movement Prep

DB Snatch Prep

*Each Arm, With Lighter Weight:*

3 Deadlifts

3 Jump Shrugs

3 High Pulls

3 Strict Press

6 Alternating Dumbbell Snatches

*With Workout Weight:*

6 Alternating Dumbbell Snatches

Burpee Prep

3 Push-ups

3 Jump Squats

3 Burpees (Tight Body)

3 Lateral Burpees Over Rower

Wallball Prep

5 Pausing Front Squats

5 Thrusters

5 Wallballs

Metcon

Vader (Time)

3 Rounds:

24/20 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches (50/35)

15 Lateral Burpees over Rower

Group Stretch

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