Shut Down

Hammonasset CrossFit – CrossFit

Warm-up

20 Seconds:

Easy Shuttle Runs

Quad Stretch

Knees to Chest

Straight Leg Kicks

Cradle Stretch

Moderate Shuttle Runs

Walking Samson

Walking Spidermans

3 Air Squats + 1 Broad Jump

Walkouts

Faster Shuttle Runs

Side Lunges

Side Shuffles

High Knees

Butt Kickers

Mobility

Child’s Pose on Dumbbell: 1 Minute

Chest Stretch: 1 Minute

Movement Prep

Burpee Prep: feet passing over DB, not around (https://youtu.be/FQYVTymZ9bw)

Establish Bottom Position

3 Burpees

3 Burpees Over the Dumbbell

DB Snatch Prep:

*Each Arm With Lighter Weight:*

3 Jump Shrugs

3 High Pulls

3 Strict Presses (Elbow By Ear)

3 Muscle Snatches

3 Power Snatches

Metcon

Metcon (Time)

On the 4:00 x 6 Rounds:

12 Alternating DB Power Snatches (50/35)

12 Lateral Burpees Over DB

12 x 10 Meter Shuttles

Score is Slowest Round

Stretch/Mobility

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