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Hammonasset CrossFit – CrossFit

Warm-up

Buddy Relay

AMRAP 10:

10 Box Step-ups

10 Air Squats

100 Meters of “Rowling”

*for every meter above or below 100 penalty = Squat Jumps*

Mobility

Box Supported Calf Stretch: 30 sec each side

Child’s Pose: 45 sec

Lying Quad Stretch (on belly): 30 sec each side

Movement Prep

10 Small Hops

10 Tall Hops

3 Box Jumps (lower box height)

3 Box Jumps (higher/workout box height)

8 Dumbbell Front Squats (With Lighter Set of Dumbbells)

Metcon

Metcon (3 Rounds for time)

3 Rounds:

12 Box Jumps (30/24)

21 Dumbbell Front Squats (50’s/35’s)

500 Meter Row

*Rest 3 mintues between each round*

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