Waterlogged

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Easy Row

Active Spidermans

Moderate Row

Active Samson

Faster Row

Straight Legged Inchworms

Dumbbell Warmup

*Each Side (With 1 Light Dumbbell): *

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Front Rack Reverse Lunges

5 Strict Press

Mobility

Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 1 Minute

Movement Prep

Burpee Box Jump Prep:

3 Frog Hops

3 Burpees

3 Box Step-ups (Each Leg)

3 Box Jumps (Low Height)

3 Box Jumps (Workout Height)

3 Burpee Box Jumps (Workout Height)

DB Snatch Prep:

*With a Lighter Dumbbell (Each Side): *

3 Deadlifts

3 Jump Shrugs

3 High Pulls

3 Strict Press

3 Dumbbell Snatches

6 Alternating Dumbbell Snatches

Build to Workout Weight

Metcon

Metcon (Time)

1,000 Meter Row

Directly Into…

30 Dumbbell Snatches (50/35)

15 Burpee Box Jumps (24″/20″)

20 Dumbbell Snatches (50/35)

10 Burpee Box Jumps (24″/20″)

10 Dumbbell Snatches (50/35)

5 Burpee Box Jumps (24/20″)

Group Stretch

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