Hardball

Hammonasset CrossFit – CrossFit

Warm-up

200m Run or Row

Line Drills:

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Medicine Ball Warmup

8 Deadlifts

8 Hang Power Cleans

8 Front Squats

8 Push Press

8 Reverse Lunges

*With lighter medicine ball*

Mobility

Couch Stretch: 1 Minute Each Side

Up Dog: 1 Minute

Movement Prep

Sit-up Prep

Establish Start Position

7 AbMat Sit-ups (hips down)

Lunge Prep

Establish Bottom Lunge Position

4 Reverse Lunges

25’ Walking Lunge

Med Ball Squat Jump Prep

Establish Ball Position

5 Medicine Ball Squats

5 Medicine Ball Squat Jumps

Metcon

Metcon (Time)

5 Rounds:

21 AbMat Sit-ups

18 Medicine Ball Squat Jumps (20/14)

50′ Walking Lunge

Group Stretch

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