Slap Happy

Hammonasset CrossFit – CrossFit

Warm-up

3 Rounds:

30 Seconds Each

Single Unders

Active Samson + Air Squats

Straight Leg Inchworms

Barbell Warmup

5 Back Rack Lunges (Each)

5 Pausing Back Squats

10 Elbow Rotations

5 Front Rack Reverse Lunges (Each)

5 Pausing Front Squats

Mobility

Child’s Pose on Box: 30 Seconds

Pigeon Pose on Box: 45 Seconds Each Side

Movement Prep

DU Prep:

15 Seconds Quick Single Unders

15 Seconds High Single Unders

30 Seconds High Double Under Practice

Burpee Box Jump Over Prep:

10 Step-overs Each Leg

8 Box Jump Overs (Lower Height)

6 Frog Hops

4 Burpee Box Jumps Overs (Workout Height)

Front Squat Prep:

20 Second Pausing Front Squat (Emphasizing Bar Up)

5 Front Squats

Build to Workout Weights

Metcon

*Score for each Metcon will be rounds and reps of front squats and burpee box jump overs

*DU Substitutions:

Reduce Reps

200 Single Unders

2 Minutes of Practice

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy In: 100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)

Group Stretch

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