Layup

Hammonasset CrossFit – CrossFit

Warm-up

30 sec Row/ 30 sec Rest x5

30 Seconds:

Medicine Ball Foot Taps

Easy Single Unders

Active Samson

Medicine Ball Deadlifts

Quick Single Unders

Active Spidermans

Air Squats to Medicine Ball

Higher Single Unders

Push-up to Down Dog

Mobility

Child’s Pose on Kettlebell: 1 Minute

Kettlebell Ankle Stretch: 45 Seconds Each Side

Movement Prep

DU Prep:

15 Seconds Hops in Place (No Rope)

15 Seconds High Single Unders

15 Seconds Double Under Practice

Sit-up Prep:

Establish Bottom Position (hips remain down)

5 AbMat Sit-ups

Wall Ball Prep:

Establish Hand Position

5 Front Squats

5 Push Press

5 Wallballs

KB Swing Prep:

*With Lighter Weight: *

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings

*With Workout Weight:*

5 Russian Kettlebell Swings

5 Kettlebell Swings

Rehearsal

1 Round

10 Double Unders

10 AbMat Sit-Ups

5 Kettlebell Swing

5 Wallballs

Metcon

Metcon (Time)

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Directly Into…

5-10-15-20-25:

Kettlebell Swings (53/35)

Wallballs (20/14)
DU Substitutions:

Reduce Reps

2x Single Unders (100-80-60-40-20)

Double Under Practice (1:30-1:15-1:00-:45-:30)

Group Stretch

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