Air Walker

Hammonasset CrossFit – CrossFit

Warm-up

:30 Seconds

Lateral Jumps Over Rope

Active Samson

Easy Single Unders

Active Spidermans

Higher Single Unders

:15 Second Push-up Plank Hold

:15 Second Bottom Position Hold (just above the floor)

1 Minute of 3 Push-ups + 6 Air Squats (For Quality)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Chest Stretch: 45 Seconds (alternating)

Pigeon Pose: 1 Minute Each Leg

Movement Prep

3 Clean Deadlifts

3 High Hang Jump Shrugs

– – – – – – – – – – – – – – – –

15 Second Receiving Position Hold

– – – – – – – – – – – – – – – –

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

Rehearsal:

1 Round

5 Calorie Row

5 Double Unders

5 Power Cleans (135/95)

5 Pushups

5 Air Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

25/20 Calorie Row

50 Double Unders

3 Rounds of “The Chief”

*1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Pushups

9 Air Squats
DU Substitutions:

Reduce Reps

1 Minute of DU Practice

75 Single Unders

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