Fuller Circle

Hammonasset CrossFit – CrossFit

Warm-up

:60 Seconds

Easy Row

Active Samson + Air Squat

Banded Pass Throughs

:40 Seconds

Medium Row

Active Spidermans

Modified Burpees

:20 Seconds

Sprint Row

Push-up to Down Dog

Mountain Climbers

Mobility

Ankle Stretch on Post: 1 Minute Each Side

Movement Prep

Burpee Prep (tight body):

3 Push-ups

3 Squat Jumps

3 Burpees

Double Under Prep:

(https://www.youtube.com/watch?v=Nj1gxIVhPsc)

1 Minute of Single Repetitions For Quality: Single Unders

30 Seconds of Single Unders

1 Minute of Single Repetitions For Quality: Double Unders

30 Seconds of Double Unders

Metcon

Metcon (Time)

For Time:

25 Burpees

125 Double Unders

2k Row

125 Double Unders

25 Burpees
DU Substitutions:

Reduce Reps

3 Minutes of Double Unders

250 Single Unders

Stretch/Mobility

Share